BEGINNER TRAINING PROGRAM
Name:Age: Goals: To lose weight; Good Abdominals Shape To get lean muscular tone Duration: 1 weekFrequency of training: 3 times/ week (every-other-day schedule) Training equipment: Bicy 454x2318e cle, Cross Trainer, Nautilus Strength Machines |
1. Cardio Vascular Training
Max HR: bpm
Fat Burn Zone: bpm
Heart Muscle Tr. Zone: bpm
|
2. Beginner Circuit:
|
Leg Presses Lat Pull Down Vertical Chest Abdominal Lower Back Leg Extention Pec Fly Super- Pullover Biceps Curl Leg curl Compound Row Triceps |
1x 8-12 reps/ each exercise Controlled movement speed, 2"lifting - 4" lowering Increase weight load by 1kg whenever12 reps can be performed in good form Record weight and reps after each exercise 20" stretching between exercises |
3. Cardiovascular training:
|
o Cross Trainer 10 min o Intensity: 75% of max HR ( bpm) o Stretching |
4. Weight management tips:
Have three fresh, full-value meals/day.
Try to eat slowly; chew each bite 15-20 times.
2-3 small snacks allowed.
Full- nutrition provides a feeling of fullness.
Fresh foods such as fruit and salad are healthy and don't have to be
Expensive to prepare.
Snacks are absolutely necessary.
Frequent chewing results in predigestion.
Give yourself time to eat.
|
