17 February 2012
Armand Tecco’s Evaluation and Plan for Lisa
Posted by Jody under: Fitness .
Welcome, Lisa! Congratulations for making a commitment to the Four Get Fit Program at drkoop.com. It appears that you have the enthusiasm and experience with exercise to do what it takes in order to reach your goals. I will try and give you some guidance and support throughout this program. Feel free to ask any questions pertaining to your exercise routine.
Good luck.
Armand
Lisa’s Program
Since you’ve indicated that you can allot four days for your exercise program, I’d like to maximize the effort spent. First off, I would like you to perform four cardiovascular exercise sessions per week: two 30-minute sessions, two 45-minute sessions. The 30-minute sessions should be performed on the days of your weight training.
Since you have access to your gym and their equipment, I am recommending that you use two pieces of cardio equipment per session, i.e., bike or stair-stepper and treadmill. Because it seems that you enjoy the bike and the stair-stepper, I’d recommend that you perform these exercises first followed by brisk walking on the treadmill. So each cardio workout will have you performing the bike or stair-stepper first (15 minutes) followed by the treadmill for the remaining time.
I am recommending a training heart rate of 125 to 160 beats per minute for you with your cardiovascular exercises. If you are unable to manually check your pulse while exercising, some of the equipment you use might have built-in heart rate sensors. If not, ask a fitness instructor at your club to help.
I also recommend two solid weight-training sessions per week on nonconsecutive days, (such as Tuesday and Thursday). These sessions are very important as they strengthen, tone, tighten and help define your muscles. They also increase your metabolic rate, helping your body burn more calories, even at rest. This is vital for long-term weight control.
The weight-training sessions should follow your 30-minute cardio sessions. The weight-training portion should take about 20 minutes. For now, perform one set of 10 to 15 reps of the following exercises. Make sure you adhere to strict form, with the most important aspect of this being to perform slow and controlled movements of each exercise. Perform the exercises in the order given. Your health club should have these exercises; if unsure, ask a fitness instructor.
seated chest press (machine)
seated row (machine)
dumbbell side raise
lat pulldown behind head (machine)
dumbbell bicep curl
tricep pressdown (machine)
lower back (machine)
abdominal curl on floor
With each of these exercises, choose a weight that allows you to get 10 to 15 repetitions. Once you are able to get 15 reps easily, increase the resistance to the next smallest increment. This is the best way for your body to be challenged and, therefore, adapt. Do not race through these exercises; take your time, making sure that each exercise is performed as well as possible.
With the abdominal curls, try to increase one to two reps per week until you can build up to performing 40 solid repetitions. Then I’ll add some additional exercises. If you want to do your abs an additional one to two days, that’s fine. Just do them on non-consecutive days.
At the end of every workout, whether doing cardio only or both cardio and weights, I want you to perform the Basic 10 Stretches. Stretching is important because it will help minimize delayed muscle soreness as well as help relax you. It is often neglected, so realize that it is important and always fit it in. I recommend that you do the stretches right after your abdominal curls.
To summarize, I’d like to have you do two cardio sessions of 45 minutes in length, followed by stretching and two cardio sessions of 30 minutes in length, followed by your weight-training routine and then stretching.
Please keep a log so I can check your status as we go along. Good luck; I look forward to working with you.
Armand
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