“I turned 53 and I thought it was about time I got myself doing some regular exercise again. It was time to get a firm grip on my lifestyle. The Program is a very important part of my life. It gives me a tremendous sense of well-being.”
Mike Sanders - Businessman

FAQS

  1. What is a Lifetime Fitness Program
  2. What is Total Fitness?
  3. Can any age, gender, ability or physical condition do your Program?
  4. What is the format of the Program?
  5. What is a Fitness Assessment?
  6. What is Aerobic Exercise?
  7. What are Resistance Exercises?
  8. What is the Cooldown?
  9. What does De-Conditioning mean?
  10. What are The Tools?
  11. What are Heart Rate Target Zones?
  12. How many times a week should I do your workout?
  13. Do I need any special equipment to do the Program?
  14. Will poor flexibility affect my results?
  15. When is the right time to start my child exercising?
  16. Is playing sport a good way of keeping fit?
  17. Can I incorporate my Home Gym equipment?
  18. How can I incorporate your Program into my teams training?

1. What is a Lifetime Fitness Program?

Physical Fitness is an essential quality in mankind. It should not be viewed as an optional extra, it is a life force. Our health is not something that we can abuse and get away with for very long. Mother Nature can be very unforgiving. Our bodies have a surprising manner of letting us know we have pushed the parameters a bit too far. It’s not rocket science to know that the more you maintain a healthy lifestyle the longer you live and most importantly the greater your health will be in your later years. It gives you the option of doing a lot more with your time. Bob’s a great advocate of quality not quantity in all aspects of life. Bob’s Program was designed to be a lifetime maintenance regime. One client said “It’s the type of regime you can take a break from and start again later it’s like slipping back into a comfortable old pair of shoes.”

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2. What is Total Fitness?

Fitness is as much a mental as it is a physical state. “Total Well-Being” depends upon the physical, mental, emotional, social, spiritual and nutritional components of fitness. These components are not only inter-related, they are interdependent. You cannot achieve a totality of fitness without addressing the interior, as well as the exterior you. To achieve a state of health and fitness requires the total participation of mind and body. Combine commitment, dedication and the main components of physical fitness that are, cardio respiratory endurance, muscle endurance, muscle strength and flexibility you will achieve a superior state of wellness – no matter what your age or standard of fitness. Total Mind and Body Participation, that’s TOTAL FITNESS.

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3. Can any Age, Gender and Physical Condition do Bob’s Program?

Yes they can. You won’t beat Bob’s Program for general fitness and results for any age, ability or current physical condition. Children as young as 2 have started with the basics and adults aged 75 have followed Bobs exercise formula for many years. Bobs Program has been designed to suit men, women and children. Women can and do exercise exactly the same as Men. The effects of one type of exercise application have the same benefit for both sexes. The formula was designed to affect all those usual women only type of exercises with great results. Don’t tell any man he is following the variety and domination women usually want, but men get fantastic results and usually quicker than women on The Program. Women also get fantastic results on the Program, it’s just that men’s bodies are less complicated and we react to change much sooner. Your own current physical condition will determine what level of intensity you are able to set. Always work at a very comfortable rate allowing your body time to adapt and you are better prepared and ready to know when to up the intensity of any exercise program. You’ll know you will feel it!

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4. What is the format of the Program?

The Program comes in the format of a high quality book combining large color, black and white photos and is slightly bigger than an A4 sheet of paper. Designed for heavy handling, you can open to any page and the book lays out flat. A book is the best format to follow for quick, easy and convenient reference. A good variety of beat music with instructions on CDs come with the Program. You don’t need any electronic equipment to do the workouts. Bob’s Fitness Program contains easy to read segments and helpful hints under the headings: The Medical Examination * Spiritual & Social Fitness * Mental & Emotional Fitness * Safety First * Nutrition * Physical Assessment Procedures * What to Wear * Heart Rate Target Zones * Taking your Pulse * How to Progress * Total Mind and Body Participation. Many Photos capturing Bob’s unique and diverse career are displayed throughout the Book.

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5. What is a Fitness Assessment?

The main reason for having a Fitness Assessment is to rate and monitor the current and ongoing level of your main physical components of fitness. They are your aerobic fitness, muscle strength, muscle endurance and flexibility. Many types of Fitness Assessments are available from using very sophisticated equipment to very simple, easy, yet quite accurate tests. Many you can do yourself for example, like count how many sit-ups you can do in 30 seconds trying as hard as you can. You record the number and in another week of regular exercising you do it again, then compare the 2 numbers. If the number is greater a week later you have improved your muscle strength and endurance. A full explanation and Fitness Profile is available to collect and record your data in The Program. An assessment is the best way to monitor your progress. Record your blood pressure with a digital BP machine, it very easy.

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6. What is Aerobic Exercise?

Aerobic simply means ‘using oxygen’. Aerobic refers to exercise which uses oxygen as its predominant energy source. Aerobic Power is a main component of fitness. This is the component which speeds up your metabolism to burn or use up that unwanted stored fat. Examples of Aerobic activity are swimming, cycling, jogging, skipping, walking, or any activity that can be sustained for a prolonged period of time.

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7.What is Resistance “Anaerobic” Exercises?

Anaerobic refers to exercise which does not use oxygen as its predominant energy source. Putting our body through a variety of resistance exercises is necessary to improve muscle strength and muscle endurance. Both are main components of fitness. Examples of Anaerobic activity are, weight training, sprinting, power lifting, chin-ups, or any activity that exhausts you in a short period of time.

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8. What is the Cooldown?

When you exercise your entire body heats up. Putting your muscles under stress creates more demand for oxygen which makes your heart work harder to deliver oxygenated blood to where it’s needed. Your blood circulation speeds up increasing your heart rate. There are many reasons that cause the increase in your body temperature but an important part of post exercise recovery is to allow your heart rate to slow down first, to give yourself time to stabilize. During that time your body cools down. While your body is still warm, it’s the perfect time to stretch out your muscles, ligaments and tendons as they shorten and tense up during exercise. This is the vital time to regain back the normal range of movement around your joints. Flexibility is also a main component of fitness. Stretching allows greater mobility and range of movement for your joints and limbs (skeletal). Every Stage finishes with a ‘Cooldown’ routine.

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9. What is De-Conditioning?

Your body goes through a natural de-conditioning process approx. every 48 hours. That’s why you feel soreness a couple of days after you do any activity. It’s nature’s way of stopping us from “boiling over.” Our bodies are like miniature factories, constantly producing and secreting waste. All sorts of processes are taking place and it doesn’t stop even when we are asleep. It is very important to always regulate the amount of time and intensity you put yourself through with every workout. A little at a time every 2nd day and regularly is the key to achieving and sustaining healthy levels of fitness at any age. There is not one Sports based activity that will substitute for a structured exercise programes, TOTAL benefits in any way.

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10. What are The Tools?

Each person can apply a different level of intensity by altering either the Pace, Repetition, Resistance or Time in The Program. Bobs explains these as the TOOLS in his book. That way, anybody of any ability can do Bob’s workout to suit their own individual standard. From weight loss to a total increase in a person’s all over physical condition each individual sets a level of intensity that’s suit them by simply altering anyone of the TOOLS. The reason two or more people can do any Stage of Bob’s Program together is that each individual can do the same Stage, but at a level of intensity and pace they set and control themselves within the same time frame. There is no competition or restricting any individual’s personal progress. How much effort and consistency you want to put into your workouts will determine how long you stay on each Stage. Your age, ability and current physical condition will determine how much intensity you can set.

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11. What are Heart Rate Target Zones?

Heart Rate ranges have been established for some time. Aerobic exercise works your heart muscle. Applying to great a workload can push you heart beat to its maximum – which is unnecessary and in some cases may have serious consequences. Researchers have determined a safe work range for your heart (beats per minute) (minimum and maximum) compatible with your age while taking part in Aerobic activity. Heart rate monitors can be worn during exercise. Some monitors are built into exercise machines on hand grips. You can take a fairly accurate pulse by using your fingers to press on an Artery in a specified location on your body and count the beats per second for only 10 seconds and calculate whether you are in your target zone. It’s a very effective way of telling you that you are not working hard enough or slow down you are working too hard. This is all explained in The Program, as well as how to take your pulse.

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12. How many times a week should I do your workout?

An absolute minimum of 3 to 4 times per week evenly spaced with 1 day’s rest in between, if you want to see any significant results. Monday, Wednesday, Friday, Sunday or Tuesday, Thursday, Saturday, Monday and the cycle starts over. OR you can just stick to any day and any time of the day that suit your lifestyle. You can do every day Monday to Friday and have the weekend off. Monday, Wednesday, Friday, again it’s up to you. Every aspect of The Program gives you choice to make it fit in with your daily routine. You can keep a watchful eye on your children and still do your workout. Get out of bed, step into a T shirt and shorts, in 30 minutes you have done a ‘total workout’. It’s over for the day and you just get on with your life. It’s like anything in life you get out of it what you put into it. You must remember that nutrition and exercise go hand in hand, so adjust your eating habits accordingly, if required. Each Stage is only 30 minute based, so not a great slice of your day is taken away.

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13. Do I need any special equipment to do the Program?

Absolutely not! All you need is The Program (Book), yourself in suitable exercise attire, clean exercise shoes, a bottle of water, a watch or clock with an easy to read second hand, an exercise mat, a towel, knowledge and practice of the format and exercises of Stage 1, have the Book handy opened at Stage 1 for quick and easy reference if needed, a space of about 2 meters squared, look at the clock and start when the second hand hits 12. That is the basic ‘no equipment’ workout. You use time to do the Low Impact Aerobic sequences and you count a set number of repetitions for each exercise, following the Stage written in the book. Once you have finished the workout (Stage) follow the Cooldown (stretching) routine at the end. It doesn’t get easier, simpler or cheaper than that OR you can put the CD in your player, select the Stage you want, press play, on comes the beat music and Bob talks you through your workout. Just about any piece of main stream fitness equipment can be used in the Program. The variety of options is endless.

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14. Will poor flexibility affect my results?

Flexibility is a main component of fitness. However, it is not crucial that you become tremendously flexible. Having a relatively low degree of flexibility does not detract from you achieving a relatively high degree of overall performance. The importance of stretching after any activity cannot be over emphasized, though. When you put your body under physical stress your muscles, ligaments and tendons tighten up or shorten. So it’s very important to stretch immediately after every activity while you are warm to restore a normal range of movement back around your joints.

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15. When is the right time to start my child exercising?

As young as possible, so your child understands and accepts that is a normal part of life. Like muscles need resistance to perform properly, then children need resistance also for growth and development. Children can and should be shown exercise at a very young age, including Aerobic and all sensible weight bearing activity. Allow your child to set their own pace. Young bodies, heart and bones need to be strengthened to assist in a healthy growth rate. Playing with your child is great for fun and bonding but also allows them to use their own body and yours for resistance training. Playing tag stimulates there heart and circulation. It’s a win-win situation for everyone. A child gets tired and sore just like an Adult, so listen to them. Slowly, gently and regularly is the key. Let them rest so they can recover. Recovery is crucial to performance. It will keep their motivation up if you keep it fun. Every child wants to show Mum and Dad what they can do, Look, Listen and Learn. Never force them, encourage and support.

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16. Is playing sport a good way of keeping fit?

Absolutely not! In fact, any sport based activity is not a substitute for getting into good physical condition and the injuries the masses receive from sport, proves it beyond any doubt. You don’t play sport to get fit you get fit to play sport. If you look at the bodies of just about all serious athletes you can clearly see that depending on the sport they play, their bodies are toned to perfection. They didn’t achieve that result by simple performing many hours playing their sport. They achieved it through many hours of individual fitness conditioning and in many cases very specific sports conditioning away from their sport. The main reasons anyone prepares themselves to play competitive sport are for maximum performance, a means of injury prevention and for quick recovery. Rest and Recovery are also vital to performance. Nutrition and Exercise also go hand in hand.

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17. Can I incorporate my Home Gym equipment?

Bob Program is designed to incorporate any piece of Fitness Equipment almost ever made. Your Home Gym will come alive combined with Bob exercise routines. Multi Gyms are especially unique to the Program because of the variety of applications they offer almost immediately. Having a variety of equipment at your finger tips compliments the Program fantastically. Bobs Program has been called “the missing link” by many of his clients who had equipment in their office or Home doing nothing as they got bored with its limited application.

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18. How can I incorporate your Program into my teams training?

This is one of Bob’s great passions when it comes to utilizing the adaptability of his Program. If you have a look in the website under SPORTS FITNESS and OUTDOOR FITNESS it will give you some insight into how effective the Program has been or can be in Teams Sport. Any Stage of the Program can be adapted to suit any type of Sport for indoor or outdoor training. Bob introduced Stage 1 to a basketball team, a football team and a rowing squad and worked with the relevant team coaches to demonstrate how effective the combination of Sport Specific Skills combined in training with Bob’s Fitness Program would be. The combination proved highly successful. Factors like – peripheral vision; player/team awareness; team fitness; motivation; synchronization; team synergy; player communication; and many more highly noticeable improvements took place. Winning was one of them. Many individual elite athletes have experienced the benefit of Bob’s Program right up to winning Olympic Gold medals. PS: If you do decide to purchase The Program for the purpose of team fitness, please get in touch with Bob, he would love to assist you. Who knows, you may even get a personal visit.

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