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Designing a Fitness ProgramWeight training is a very personal experience and selecting a program that is right for you includes a number of variables. General guidelines for weight training however, include a range of reps & sets that can help to get you started.Some tips to help you stay motivated…Keep track of your workouts. Use a workout log or notepad to write everything down.Keep a routine, and then shake it up. Come up with a plan and mix it up after 3-5 weeks. Your body is smart and will adjust, so to prevent plateau, switch it up.Make it fun Do exercises you enjoy. Workout with a friend - at school, at home, the park, etc.Plan Prioritize your workouts and make them important. Life gets busy, and it’s easy to put exercise on the backburner. Make it a priority and it will help to energize you!Calculating Heart Rate:Knowing your heart rate and how to calculate it during training allows you to put forth a consistent physical effort. This ensures you see positive changes in your strength, endurance, aerobic fitness and flexibility.Don’t have access to equipment or a gym? …No problem!The following is a sample of some of the many exercises you can do with minimal/no equipment. Set up a circuit of 5-8 exercises and aim to complete each exercise continuously for 45sec-1min. Or alternatively, complete 10-30 repetitions of each exercise in a circuit. Work to complete the circuit 2 or 3 X for improved aerobic fitness, endurance, strength and flexibility.*NOTE: You should be working at 65-80% of your maximum heart rate (120-160 bpm / approx.8.5 out of 10 exertion level) and you should feel tired at the end of each circuit.Upper BodyPush ups (change hand position to challenge yourself)Tricep dipsMountain climbersFloor crawlsRotating lateral single-arm plankMed-ball slamsMed-ball propped push upsStar pass w/med-ball or free wt.Lower BodySquat jumpsSquats (partners, pulse)Med-ball slamsLateral two-foot jumps (up & over band/rope)Toe taps (high knees)Lunges (stationary, walking)Jump lungesDonkey kicks (table top & kick behind)Wall sitsStep-upsControlled front kickSide to side bent touchesMixedSkipping (air jump rope)Jumping JacksRunning on spot ( add-ons = drop and burpee, squat jump, mtn climbers)Burpees (w/step up)High knees/Butt kicks continuousMountain climbersKnee repeatersFloor crawlsStationary punches and with boxing dance/jogCorePlankPartner high-fivesOblique plank (knees side to side)Lateral plank (raise hips)Leg raise variations (angles -15, 45, 90, pyramids)Toe touches (pulses)Bicycle sit-upsGlute bridgeMed-ball twistsSuperman posePartner - hold ankles & push/throw down legsBosu/exercise ball sit-ups / leg extensionsThe Many Benefits of YogaYoga increases flexibility and reduces stress, but the practice of Yoga can do much more than help you twist your body into pretzel shapes and find inner peace. Yoga has been around for more than 5,000 years and the following are just some of the many benefits to Yoga: improves flexibility, builds strength, promotes effective breathing, improves posture, increases blood flow, supports mindfulness/relaxation, helps you focus, boosts immunity, increases heart rate, supports bone/joint health, improves balance, boosts sleep quality, detoxifies the body, reduces stress, increases energy, and encourages living with greater awareness. ................
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