We're here to help you get started right and then stay motivated! Results will come with hard work but don't expect instant change. With consistent regular workouts, you'll move towards your goals.

Below is a workout plan to get you through your first two months working out. It includes warm up, strength/resistance training, cardio, flexibility (stretching) and cool down plans. At the end of the section there is an example schedule for your workouts.

As a reminder, if you have not completed an Introductory Questionnaire, please do so soon. It will give us valuable information that will help us provide you with additional support on your way towards your goals. Click here to complete the Questionnaire.

Quick Tips:

• Leave at least 24 hours between strength/resistance training workouts.
• Remember that consistency is way more important than 2 hour workouts seven days a week!

If you have any questions about the exercises included within please contact Andrew Walker, Heath and Wellness Director.

Warm Up

Use any piece of cardio equipment on which you feel comfortable. Perform 5 minutes of general warm up prior to exercise at a very easy pace. Example: Walking on a treadmill for 5 minutes.

Strength/Resistance Training

How to do Strength/Resistance Training Correctly

• Perform all repetitions in a controlled motion 2 seconds on the upward motion and 3-4 full seconds on the way down.
• Perform all exercises with enough weight to fatigue the involved muscles in 12-15 repetitions to start. 
• Perform 1 set of each exercise before repeating the circuit for a second set of each exercise (if desired).
• All exercises should be pain free (at the joints) and should include proper posture.

Frequency	1-2 times per week
Duration	1-2 sets per exercise
Intensity	12-15 repetitions per set

Exercises to Perform (Do 12-15 reps of each):

1. Keiser Lat Pulldown
2. Body Weight Front Lunge
3. Body Weight Squat with band (Lateral Resistance)
4. Keiser Pec Fly
5. Standing Biceps Curl with Band
6. Assisted Triceps Dip at Cybex
7. Stability Ball Walk Outs

8. Bent Knee Side Planks

For specific details on how to perform each of the above exercises, click here!

Cardiovascular Exercise 

Use any piece of cardio equipment (treadmill, elliptical, stationary bike, rowing ergometer, Step Mill, Stair Master) that you feel comfortable using. If you're unsure of how a machine works, please ask our Fitness Floor Staff.

Do it correctly (Here's How!):

• Intensity of cardiovascular exercise should not be high enough to interrupt the ability to carry on a conversation.
• Make sure you figure out where your heart rate range should be for your workout based on the [220 minus Age] formula. 
  
  Example:  You are 35 years old and you want to stay within 55-70% of estimated max heart rate you would subtract 35 from 220 to get 185-your estimated max heart rate in beats per minute. To find the beats per minute for your desired range (55%-70%), multiply 185 by.55 and then .70 respectively to get your final heart rate range of 102-130 beats per minute.  This is the range you should be in for your cardiovascular workouts given this example.

Frequency	2-4 times per week
Duration	15-30 minutes of continuous exercise or 3 10-minute bouts throughout the day
Intensity	55%-70% of max heart rate (see above)

Some Tips on Cardio Workouts

1. Do your cardiovascular workout at the beginning or end of your overall workout, but if you have the choice, split up cardiovascular days and the resistance training days so they are separate. 
2. If you are pairing the cardio days with the strength training/resistance days, you may want to place part of your cardio workout between each set of your strength/resistance i.e. one set resistance followed by 10 minutes cardio followed by another set of resistance/strength training followed by 10 additional minutes of cardio.

Flexibility Training

Frequency	2-3 times per week
Duration	2 sets of 20-30 second holds on each side of the body
Intensity	A moderate pain free stretch

Stretches to Perform (2 sets for each side of the body)

1. Standing Hamstring Stretch
2. Supine Figure 4 Stretch
3. Standing Calf Stretch
4. Standing Quadriceps Stretch with Stretch Mate
5. Corner Pec Stretch
6. Standing Triceps/Shoulder Stretch
7. Standing Lat stretch with Stretch Mate

For specific details on how to perform each of the above stretches, click here!

Stretch Safely

• Do not bounce or jerk limbs into position for held stretch.
• There should be no pain in the joint around the muscle which you are stretching (i.e. no pain in the knee joint if you are performing a quadriceps stretch).
• All static stretches should be done at the end of your workout either cardiovascular or strength/resistance when the body is fully warm, not at the beginning.

Cool Down

On any cardiovascular machine, perform 5-10 minutes of cool down following the stretching portion of the workout to return the body to its resting state.  Example: Walk on a treadmill for 5-10 minutes following the stretching portion of the workout.

Example of Beginning Exerciser’s Fitness Plan Calendar

Monday	Strength/Resistance/Stretch
Tuesday	Cardiovascular
Wednesday	Day Off
Thursday	Cardiovascular/Stretch
Friday	Day Off
Saturday	Strength/Resistance, OR Cardiovascular/Stretch
Sunday	Day Off

 

 

 

 

 

Suggestions and Feedback

Our E-Coaching program is here to help you stay motivated and reach your goals. If you have any suggestions or feedback on the program, please contact Andrew Walker, Director of Health and Wellness, at 978-564-3486.