4
Training Instruction
W
hich program is best for you?
Which type of workout you pursue and which program you follow depends on your motivation level, available
time, fitness level and goals. The following will help you decide:
STRENGTH
TRAINING
PROGRAMS
Best Suited For Individuals Who:
Wish to keep aerobic and strength programs separate
Want to train 3 or more days per week
Want to workout at a high intensity for improved muscle definition
Want to do multiple sets
Intensity of Weight:
High/Moderate
Repetitions: *
8-12
Rest Periods:
30 seconds to 2 minutes
Sets: *
1 to 3
Recommended Days Per Week:
2 to 3
Important:
To provide a total fitness regimen, 2 to 3 days of aerobic activity should be performed in addition to
the 2 to 3 days of strength training workouts.
CIRCUIT
TRAINING
PROGRAMS
Best Suited For Individuals Who:
·
Want to combine aerobic and strength training
Have only 3 days per week to train
Want a more general conditioning workout
Have had trouble adhering to a program in the past
Intensity of Weight:
Moderate/Low
Repetitions: *
15-20
Rest Periods:
Very little
Sets: *
1
Recommended Days Per Week:
3
Important:
Vary your program from time to time to avoid staleness and to rest muscles and joints from
repetitive and possible excessive use.
Strength Trainers
Once a week do a circuit training workout.
Break your week up:
- One day strength training
- One day aerobic training
- One day circuit training
Avoid muscle staleness and enhance your aerobic fitness by performing one week of circuit training after every
6 to 8 weeks of strength training.
Circuit Trainers
If desired, do aerobic workouts every other day and between circuit training workouts.
Remember to rest at least one day per week.
Include one strength training or aerobic workout in your weekly program.
*
Repetitions:
The number of times you perform a specific exercise.
*Sets:
The number of times a given number of repetitions is performed (2 sets of 12 repetitions).
