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For your basic aerobic exercise routine we suggest that you try the following, remember breathe
correctly exercise at your own pace and do not over-train as it may result in injury (see “ Target Zone”
table on page 12).
Exercise Information
Basic aerobic training programme
Week 1 & 2
Warm up 5 – 10 Minutes
Cool down5 minutes
Exercise 4 minutes at “Zone A”
Rest I minutes
Exercise 2 minutes at “Zone A”
Week 3 & 4
Warm up 5 – 10 minutes
Cool down 5 minutes
Exercise 5 minutes at “Zone A”
Rest 1 minutes
Exercise 3 minutes at “Zone A”
Exercise slowly 3 minutes
Week 5 & 6
Warm up 5 – 10 minutes
Cool down 5 minutes
Exercise 6 minutes at “Zone A”
Rest 1 minute
Exercise slowly4 minutes at “Zone A”
Exercise slowly 3 minutes
Week 7 & 8
Warm up 5 – 10 minutes
Cool down 5 minutes
Exercise 5 minutes at “Zone A”
Exercise 3 minutes at “Zone B”
Exercise 2 minutes at “Zone A”
Exercise slowly 1 minute
Exercise slowly4 minutes at “Zone A”
Exercise slowly 3 minutes
Week 9 & beyond
Warm up 5 – 10 minutes
Cool down 5 minutes
Exercise 3 minutes at “Zone B”
Exercise 2 minutes at “Zone A”
Exercise slowly I minute
Repeat entire cycle 2 or 3 times
This is only a suggested programme and may
not suit every individual’s needs
Getting started
You will often read about terms referring to
exercise that may be confusing, below are
some of the definitions that are regularly used:
Repetition
– Commonly referred as “REPS”
This is a complete movement from start to
finish.
Set
– This is a complete number of
consecutive repetitions i.e 1 set of “REPS”.
Speed of motion
– This is the relative speed
of movement for each “REP”.
Fast is considered as1 “REP” every second,
Medium is 1 “REP” every 2 seconds, and slow
is 1 “REP” every 4 seconds.
Intensity
– This is how “hard” the exercise
feels.
Lower intencity = easy exercise
High intensity = hard exercise
Training programmes
You will achieve fast results, gaining a trimmer
Fitter body if you follow these general rules.
”
Exercise regularly – Do not skip workouts
as consistency is the first key to success.
”
Do not be afraid to perspire a little. This is
a sign that you are working you body hard
enough to give a fast result, Your will find
“hard” exercise enjoyable
”
Set yourself realistic goals – Do not be
over ambitious.
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