Saturday, January 22, 2011

Workout session of the month (WSOM)

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Workout session of the month (WSOM): January
Try and perform the routine for the next 3-4 weeks. I will post a new routine just before the end.
Warning: Before beginning any fitness regimen, seek advice from your health care provider. If you feel any pain during your workout, stop immediately and seek medical attention. Pay attention to proper form (quality before quantity). Listen to your body, start out slow then advance.

A. Cardio
  • Choose from an array of cardio activities (treadmill, elliptical, rowing, cycling)
  • Do 2-3 times a week (not consecutive days), for 45"- 1 hour 
  • Aerobic training zone: Get heart rate up to 55-85% of maximal heart rate (MHR):                      220 minus your age = MHR
                Example: 220 - 41 = 179 = so 55% of 179 = 98 (low end) and 85% = 152 (high end)
  • or use Target Heart Rate (THR) to measure exercise intensity: Target heart rate is calculated:  THR range = MHR x 0.70 and 0.85
                Example: 179 x 0.70 = 125 beats per minute       179 x 0.80 = 152 beats per minute

Karvonen formula
220                                                                                                         220
Subtract minus age                                                                               -   41
Predicted age adjusted maximum                                                           179          
Subtract resting hart rate                                                                       -  74
Heart rate reserve                                                                                   105                          
Multiply by exercise intensity of 60 -80%                                           x 0.70
Add resting heart rate back in                                                               +  74
Target heart rate (beats per minute)                                                147.5 beats per minute

B.  Strength training (using dumbbells or resistance bands)

How much weight should I lift - using 1 Rep Max (or 1RM) principle = you need to use 50-65% of 1RM
      Example: My 1RM (for dumbells) is 20 lbs so 50-65% would be 10-13 lbs. of dumbells per arm 
2 for 2 rule, if you start out lifting a certain weight and you're able to perform 2 or more reps in 2 consecutive wokouts, then load should be increased 2-5% (advanced) or 5-10% (intermediate/advanced) or add an extra rep with the same weight. However, as you progress in strentgh, it becomes more difficult to make this level of progression. So the 2 percent rule would evolve into 1 percent rule. The idea is to train hard, but only come back for another session when you can lift more. That may happen after 2 days to as many of 10 days per exercise. 

  • Do 3 non-consecutive days a week
  • These are supersets/tri-sets which means perform them in a row and after one whole circuit, have rest break for about 30-60 seconds before starting on second circuit
  • Warm up for 5 minutes - cardio of choice such as running in place, jump rope, jumping jacks
  • Stretch for 1-3 minutes - such as neck rolls, shoulder rolls, hamstring stretches

Wood choppers - x 10 each side  (option: use 5-10 lbs resistance)
Side Hip Raise - x 20 reps on each side
Burpees - x 1 minute or at least 12

Repeat circuit 2-3 times

Shoulders/Biceps/Triceps (using weights or resistance bands)

Upright Rows - 15 reps 

Repeat circuit 2-3 times

Lunges (can be done w/ or without extra weights) - 25 reps each leg
Super Skaters - 20 reps each leg
Calf raises (can be done w/ or without extra weights)  - 20 reps
Repeat circuit 2-3 times
Cool down/Stretch - 5-10 minutes

**** You should be done in <1 hour.
Remember: To make haste slowly: too much too soon will increase your risk of injury and discouragement.

"If you're doing the SAME THING, you're going to get the SAME RESULTS".
C. Rest/recovery 1 day - light yoga, walking the dog, stretching

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