Program Design_create a plan

Program Design: 

Program Design How to create your workout plan.

Added ingredient: Variety: 

Added ingredient: Variety Your body will adapt to change. Adding variety is one of the best ways to make an effective workout plan Add in elements of resistance training, cardiovascular training, and flexibility training to your routine Mix it up to keep the results going in your favor

Building muscles with Resistance Training:: 

Building muscles with Resistance Training: Balance is extremely important in all areas of life. Exercise is no different. Structure a well balanced routine Balance your routine by working all areas equally. For every “push” movement, add a “pull movement” for the opposing muscle group. Target areas are important to us all, but don’t forget that the whole body needs exercise.

Know your basic anatomy chart: 

Know your basic anatomy chart www.myweightlifting.com

Resistance Training: Work the correct muscles: 

Resistance Training: Work the correct muscles When doing an exercise be sure you are feeling it in your target muscles. Posture is extremely important. Harness the “mind to muscle” connection. Focus and avoid “going through the motions”. Control the weight. Speed must be under your control at all times. Use correct weight.

Interval Training : How to put it together.: 

Begin with the basics Low impact Use a low % of your body weight Lower the range of motion Use short timed durations with long rests (Example: 20 second workout with 20 second rest) Interval Training : How to put it together.

Interval Training : How to put it together.: 

Begin with the basics (cont.) Perform exercises which are easier to do and require less exertion. Examples: Walk in place, ladder climbs, short squats, punches, plank hold Make your routine change in intensity throughout the workout. Give it the “roller coaster ride” effect. Interval Training : How to put it together.

Interval Training : Increasing intensity: 

There are many ways to increase intensity using the interval training method Add longer workout duration with shorter rest Increase your range of motion using your current exercises Increase the difficulty of your exercises by including an “explosive” element Change the intensity of the routine for a longer peak time Interval Training : Increasing intensity

Burning Calories: 

Burning Calories Walk. Run. Bike. Swim. Ski. Cardiovascular training is a great way to add extra calorie burn to your daily routine There are many methods of performing regular cardiovascular training Some of the more popular methods are walking, running, biking, swimming, and aerobic classes

Flexibility Training: 

Flexibility Training Stretch daily Perform your stretches in a structured routine Use correct form and feel the stretch working Stretch all the muscles, not just the ones you work that day Learn the basics: Hamstrings, Quadriceps, Hips and Thighs, Calves, Shoulders, Chest, Back, Arms, Abs

Rules to remember: 

Add variety in your routine with the use of resistance, cardiovascular, and flexibility training Remember to focus on the “mind to muscle” connection Structure your routine to fit your ability level and your goals Warm up, stretch, eat healthy, hydrate, and get enough sleep. Rules to remember

Challenge of the week: 

Challenge of the week Create your own workout routine Add elements of resistance training, cardio, and flexibility Perform the routine at least two times Attend Cross Training with Sheri, or Get Toned with Emily this week and see how your routine compares to theirs.

Next Week: Goal Setting/Nutrition Revisited : 

Next Week: Goal Setting/Nutrition Revisited How are you doing??