FOCUS: push yourself to your best ability and increase intensity when you feel it is right! Take rest when you need it but remember this is a workout and we want to burn calories and become stronger the only way to do that is to increase intensity, volume and effort!
American College of Sports Medicine (ACSM) recommends adults get at least 30 minutes of moderate to vigorous aerobic (get heart rate up) exercise most days of the week
- 3 10 minute bouts are a great way to break up the exercise and still get it all done
- Walk on the treadmill for 30 minutes (3 10 minute bouts / 2-15 minute)
- Walk for 10 minutes before, during lunch and after work
- Walk around the football field or slowly jog up and down the basketball court
- Walk around the high school track
As you become stronger try and increase the intensity of each cardio workout
ACSM recommends adults participate in strength training at least 3 times a week
Start off with low weight and more repetitions before doing more weight low reps
Low weight + a lot reps = muscular endurance
High Weight + low reps = muscular strength
FOCUS ON FORM AND DOING EXERCISE CORRECTLY!
EACH DAY FOCUS ON ONE AREA OF THE BODY (i.e biceps and triceps) perform at least 6 exercises; 12 repetitions of each exercises 4 sets): Do not rest for longer than 2 minutes between sets!
Each workout should consists of dynamic warm-up, cardio, strength training, core, and cool down (stretching)!
DYNAMIC WARM-UP: THE MOST IMPORTANT PART OF THE WORKOUT! INJURY PREVENTION! (perform at least 8 exercises for 10 yards and back pedal after each exercise back to the starting point)
Exercises designed to increase blood flow, activate major muscle groups, and increase core body temperature
Incorporate a 2-3 minute jog
- Knee pulls
- Quad pulls
- Ankle pulls
- Side lunges
- High kicks
- Butt kicks
- High knees
- Toe pulls
- Calf walk
- Arm wraps
- Arm circles
- Bush whackers
I recommend a minimum of 3 exercises do 3 rounds at least 3 times a week
At least 20 repetitions to start; as you progress on certain exercises increase the repetitions
- Basic sit up
- Straight leg crunch
- Toe touchs
- Russian twist
- Knee drives
- Plank hold
- Side plank hold
- Flutter kicks
- Yoga ball stir the pot
- 6 inches
- Curl ups
- V ups
Resistant Band Exercises
- Bicep curls
- Tricep kick backs
- Arm pumps
- Neck cut offs
- Behind the back cut offs
- Lateral Kicks
- Front Kicks
- Back Kicks
- DB bicep curl
- DB Arnold press
- DB skull crushers
- Tricep extensions
- Tricep dips
- Arnold press
- Hammer Curls
- Reverse Arnold press
- Kettle bell swings
- DB curl to press
- DB shrugs
- Lateral Raise
- Front Raise
- Overhead press
- Push press
- Military Press
- Shoulder Taps
- Wall Pushups
- Mountain Climbers
- Plank Hold
Chest/Back Exercises (recommend doing these together on the same day)
- DB close grip ground/bench press
- DB bench press
- DB chest fly’s
- DB deadlift
- Reverse fly’s
- Bent over rows
- Resistance band exercises
- Upright row
- Inverted row
- Good mornings
- Sumo squats
- Front squats
- KB goblet lunge
- KB goblet squat
- Walking lunges
- Calf raises
- Weight glute/hip thrust
- Front Lunge
- Back Lunge
- Split Lunge
- Toe taps
- Resistance Exercises
- Squat hold position
- Wall sits
- Leg pumps (forward/ backward/ lateral)
- Chair exercises (sit down get up)
- Step ups
Static Stretches : SHOULD LAST AT LEAST 5 MINUTES
Stretch to mild discomfort
- Hamstring Stretch
- Quad Stretch
- Calf Stretch
- Hip flexors
- Dynamic warm-up (8 exercises; at least 4 done at quicker pace i.e. high knees)
- Cardio: Walk for 15 minutes during lunch, and walk for 15 minutes after dinner
- Strength: Superset the exercises (one round after another, rest between sets)
KB sumo squats 4 x 10
Front Lunges 4 x 10
10 sumo squats are performed immediately followed by 10 front lunges; that is 1 set! Rest ~30-45 seconds and begin next set until all 4 are completed than move to the next superset!
Forward Kick pumps 4 x 10
Backward Kick Pumps 4 x 10
Wall sits 4 x 30 sec
DB calf Raises 4 x 10
- Core: 3 exercises 20 reps each! Repeat 3 times
Toe taps, straight leg crunch, plank (30 seconds)
- Static stretch: LEG DAY=LEG MUSCLES
It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:
Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
Go at your own pace. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
I am also placing link to the Physical Activity Compendium -that way people can get an idea of everyday physical activity they could use as exercise. Click activity categories and have a look!
B.S Health Fitness Specialist
East Carolina University
Mattie received a job offer from D1Sports (were she is doing her internship). Congratulations- your hard work and dedication paid off!
It started with 1 and then another and we inspired each other to get healthy…some of us still have a way to go- one day at a time!
Mattie and Kameron both got an internship this summer- way to go!
Kelsie made a great play from 3rd to 1st getting the player out and her team beating the only other undefeated team- way to go Kelsie!
Another engineer is born-figured out that the balls spin when you push down the frogs head- smart chickie!
Kelsie gets her “Girl-Cave” done! Sue and Mim did a great job.
A little time with Justin Timberlake…
Darian takes the dance moves she learned from Justin and tries them out on her and Matt’s dinner!
I went to the dentist and school training- not so much!
Scutella’s are in Hollywood.
DiSanto’s were surfing in Florida this morning and just goofing off this afternoon.
What are you up to?