Well done! We have now completed eight weeks of
resistance and cardiovascular training. This week you can put
the weights and Swiss ball back in the cupboard. We're going
back to body weight exercises only, with a higher emphasis on
cardiovascular conditioning.
Remember: (A) Represents those who did not complete any of
our first programme. (B) Represents those who completed parts
of our first programme. (C) Represents those who completed
all of our first programme. Use this key so you know the
exercises and effort level required.
Friday: Stair routine
Choose a staircase that has 100 stairs or more. If there is
no staircase nearby you can choose a hill that is 40 degrees
or steeper. Remember to have a five-minute walk warm-up
before starting the stair routine. If you are working on the
hill, make sure the distance is 100 metres.
(A): Complete 10 repeats of jogging on the way up the stairs
or hill and walk back down at a slow pace. If you are feeling
good each time you reach the top, walk back down at a fast
pace. After completing this, walk for 20-40 minutes at a
moderate pace (6/10).
(B): Complete five repeats of the staircase or hill jogging
and then the walk as above.
(C): Complete five repeats of staircase power walking only,
and then the walk as above.
Saturday: Cardiovascular day
(A): Moderate cardiovascular session. Long flat walk (with
intermittent runs) of 70-100 minutes. This will be at 8/10 on
our scale of effort when walking. Run for five minutes after
each 15-minute walking period. Try using the same walking
track you used on week one of our 2009 programme and compare
the difference in your fitness level.
You will notice that you are now covering more ground.
You will also notice you are recovering a lot faster after
completing the exercise.
(B): Complete the same as (A), but jog for a couple of lamp
posts only after each 15 minutes of walking.
(C): Walk for 60-70 minutes.
Sunday: Rest day
If you are feeling good and think doing no exercise today
will be detrimental to your motivation levels, complete an
easy walk like yesterday's, but reduce the duration to 45-60
minutes. Remember to use the arms when walking. Contract the
abdominal muscles about 25%.
Monday: Body weight day plus cardiovascular
(A): Five sets of wall squats, and hold each set for 45-70
seconds; five sets of full press ups for 12-20; five sets of
forward lunges for 20-30 repetitions. Also complete a
20-minute jog today.
(B): Same as above; no jog.
(C): Complete the wall squats for 20-45 seconds, the press
ups on your knees, and 10-16 forward lunges per set. Go for a
20-minute power walk.
Tuesday: Harder cardiovascular session
Repeat Saturday's session today. Work at 9/10 on the scale of
effort and measure how much further you go today than on
Saturday's walk (run). Also, try running a little longer than
you did on Saturday.
Wednesday: Rest day
If you are feeling good and think doing no exercise today
will be detrimental to your motivation levels, complete an
easy walk like yesterday's, but reduce the duration to 45-60
minutes. Use the arms when walking.
Contract the abdominal muscles about 25%.
Thursday: Body weight day plus cardiovascular
(A): Five sets of wall squats and hold each set for 45-70
seconds; five sets of full press ups for 12-20; five sets of
forward lunges for 20-30 repetitions. Also complete a
20-minute jog today.
(B): Same as above; no jog.
(C): Complete the wall squats for 20-45 seconds, the press
ups on your knees, and 10-16 forward lunges per set. Go for a
20-minute power walk.
• You can find the correct technique for the body weight
exercises under Your 2009 Fitness Programme, Body & Soul;
at www.odt.co.nz.
- Gary Dawkins is a personal trainer and director of
Creative Conditioning in Dunedin.
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