-1 mins low intensity (Same Incline & Speed)

     -Resistance Training  (2 sets total)

        -Modify exercises to make it harder (example: Full Push ups instead of Half Push ups/ Full Squat instead of Half                  Squat)

          -Push Ups                     10 Reps

          -Forearm Plank Hold      30 Secs

          -Squats                        10 Reps

 

Week 1 is an introduction to the body.  The most important factor in introducing resistance for the first time is to strengthen: Connective Tissue (all Ligaments, Tendons and Cartilage), Lean Muscle Mass, Bone Mineral Density, Stabilizing Muscles/ Joints (Knees, Shoulders, Hips, Ankles etc) and Cardiovascular System (Lungs, Heart).  

 

Week 2-3 now establish a consistent Cardiovascular and Resistance training routine.  Week 2 and 3 will now allow the body to adapt to become stronger and allow the exercising to be tolerable both Physiologically and Mentally. Even though your body might tell you that you need to increase the repetitions or time durations, do not let your mind steer you away from the protocol.  The first 3 weeks are the foundation to what will become a more active lifestyle.  If you rush these first 3 weeks, it might lead to bad patterns (tough to reverse) and compensations that will affect the future exercise routines. Going into Week 3 your body should not be sore and you should feel strong compared to the first week.  This feeling will reassure you that your body is adapting correctly, which will allow your foundation to be properly built. 

 

Week 4 allows the exercise routine to become more challenging.  The challenging aspect should be modest and not too aggressive.  Week 4 the Cardiovascular Training increased from 15 mins to 20 mins.  This gives the body 5 more minutes (one more interval) to challenge the cardiovascular system without over doing it, which could cause bad compensations or causing problems to your Joints or Muscles.  Week 4 the Resistance Training increased from 1 set to 2 sets.  This second go around set will introduce more fatigue/ lactic acid to the body, therefore allowing the body to adapt to revolving exercises twice through.  At this point the body's foundation is set and ready to continue the same type of routine to continue challenging the body in a safe manner. 

 

My job is to continue this progress using both my experience and knowledge on how the body moves within its environment.  The example above using a 4 week sample is very "Text Book Stereotyped".  The body is not a robot that you can program a formula/algorithm into it to produce perfect results.  Humans encounter outside factors (example: Exhaustion from work/family, sickness, sleepless nights, etc), which all need to be factored into the progress of each individual.  If you encounter exhaustion, pushing the body would not be smart due to compensation during workouts, which might lead into injuries and time off from exercise.  My job would be to ask questions, listen to each individuals feedback to allow me to alter the exercise routines depending on how the body is feeling.  Worst case scenerio, the workouts will continue to be the same till the body recovers from the outside influences allowing the progress routine to continue to challenge the body accordingly.  These are all factors that I have learned both through Schooling, Personal Athletic Experiences and 6 years experience training clients of all ages and abilities.