Basic Workout Outline
- Warm-Up
- Workout Period
- - Aerobic/Cardiovascular Training and/or
- Anaerobic/Strength Training
- Cool Down
Warm-Up
The warm-up is a transition period for the body from rest to work. Its intent is to prime the body for exercise. It is a balanced
combination of light to moderately intense aerobic exercise and stretching. The warm-up increases core body
temperature, heart rate and blood flow to the muscles and lubricates the joints—all of which enhance exercise
performance and reduce chance of injury. Common warm-up activities include walking, jogging, or cycling for 5 to 10
minutes.
Strength Training (Anaerobic)
Any well-rounded exercise program should include strength training, which is done to increase lean body mass and
strength. Increasing lean body mass increases basal metabolic rate that improves fat-burning efficiency. In addition,
improved strength enhances the ease of performing activities of daily living and decreases chance of injury. In order to
increase strength, the muscle must be progressively overloaded by working against gradually increasing resistance.
In healthy adults, a strength-training program consists of exercises that work all major muscle groups in a moderately
intense manner. General guidelines are 1 to 3 sets of 8 to 12 repetitions per exercise performed at least two days a week.
Rest 30 to 60 seconds between sets.
Sample Workout Program
- Bench Press
- Lat Pull down
- Overhead Press
- Seated Row
- Bicep Curl
- Triceps Curl
- Squat or Leg Press
- Leg Extension
- Leg Curl
- Abdominal Crunch
Important Tips
- Protect the spine by keeping it in a neutral position.
- Learn proper technique and never sacrifice form for increased weight.
- Move slowly and with control through the entire range of motion.
- Quality over quantity every time. The more mental you make the movements, the better quality the workout. This
means to be mindful, rather than mindless, during movement training. - Breathe out (exhale) when exerting the most amount of effort during the movement. Therefore, breathe out during
the push portion of push exercises (e.g., bench press, leg press) and breathe out during the pull portion of pull
exercises (e.g., pull downs, seated row). - Balance the muscle groups that are worked to promote proper posture.
- During the first week, keep resistance light and work on your technique.
- Major or primary muscle exercises work the bigger muscles and involve the movement of more than one joint.
Isolation exercises move only one joint. It is more effective to emphasize the primary movements more (and earlier
in the workout) than the isolation movements. If time is short, do only primary movements. - Pick a weight that will allow you to go as heavy as you can to complete the desired reps, but does NOT force you to
lose your form and posture. If you can do 2 or more reps higher than the max number of reps, then you may need
to go heavier. - Rest muscles 48 hours before working them again.
Cool Down
The cool down period provides a transition for the body from work back to rest. A cool down is a rhythmic, low-intensity
aerobic activity (similar to warm-up activities) for 5 to 10 minutes. It helps remove lactic acid and other metabolic waste
products from the working muscles and decreases the amount of post-workout soreness and cramping. It also helps
prevent blood pooling in the legs, which can cause light-headedness and fainting.
At the end of the cool down is the most optimal time to increase flexibility and range of motion that contribute to a lower risk
of injury. Stretching before, and especially after exercise, has been shown to not only reduce risk of injury but also
decrease soreness after working out and enhancing muscle and joint recovery. Stretching involves slow stretching of the
joint to the point of slight discomfort and holding that position for 10 to 30 seconds without bouncing or straining.
Stretching of all the major muscle and joint groups is recommended.
Resources ACSM (2000) www.acsm.org
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