Training Information
Training: Cardiovascular Program
This starter program is based on recommendations from the Cooper Institute for Aerobics Research. You may adjust the distance, time and frequency to your own needs and fitness level.
| Week | Activity | Distance (Miles) | Time Goal (Minutes) | Frequency per Week |
|---|---|---|---|---|
| 1 | walk | 2.0 | 32:00 | 3 |
| 2 | walk | 3.0 | 48:00 | 3 |
| 3 | walk/jog | 2.0 | 26:00 | 4 |
| 4 | walk/jog | 2.0 | 24:00 | 4 |
| 5 | jog | 2. | 22:00 | 4 |
| 6 | jog | 2.0 | 20:00 | 4 |
| 7 | jog | 2.5 | 25:00 | 4 |
| 8 | jog | 2.5 | 23:00 | 4 |
| 9 | jog | 3.0 | 30:00 | 4 |
| 10 | jog | 3.0 | 27:00 | 4 |
Training: Dynamic Strength Program
This is a beginner level program. You may adjust the increase in repetitions per week to your own needs and fitness level.
| Step | Week | Activity |
|---|---|---|
| 1 | Self Test |
|
| 2 | 1 | Do 2 sets at 1/2 the number of the sit-ups and push-ups you performed in your self tests. |
| 3 | 2 & 3 | Do 3 sets at 1/2 the number of sit-ups and push-ups you performed in your self tests. |
| 4 | 4+ | Continue to do 3 sets. Add 1 to 2 repetitions per week to each exercise. |
Training: Stretching and Flexibility
Warm-up
Before doing any exercises or stretching, it is important to elevate your body temperature to avoid injury. Warm-up by walking and/or jogging slowly. Perform a warm-up set(s) of the exercise you are about to do by completing a few repetitions and then resting for a short period.
Stretching Basics
If you have had any recent surgery, muscle or joint problems, consult your personal health care professional before starting a stretching or exercise program.
- Only hold stretch tensions that feel good to you.
- The key to stretching is to be relaxed while you concentrate on the area being stretched.
- Your breathing should be slow, deep and rhythmical.
- Don't worry about how far you can stretch.
- Be consistent.
- Regular stretching will promote greater flexibility and improved performance.
Easy Stretch
The easy stretch reduces tightness and prepares muscle tissues for the developmental stretch.
- The easy stretch should be done slowly without bouncing.
- Never stretch to the point of pain or discomfort.
- Hold an easy stretch for 5 to 10 seconds.
- As you hold this stretch the feeling of tension should diminish. If it doesn't, ease off slightly to more comfortable stretch.
Developmental Stretch
The developmental stretch is performed after holding the easy stretch and moving a fraction of an inch further into the stretch or until you feel mild tension again. The developmental stretch reduces tension and over time will safely increase flexibility.
- The developmental stretch should be held for 5 to 20 seconds.
- The feeling of stretch tension should slightly diminish or stay the same.
- If the tension increases or becomes painful, you are overstretching. Ease off slightly to a comfortable stretch.
