Workout Components
"Jim has been my personal trainer for the last two years; we train weekly. Approaching the big 5 – 0, I was facing a diagnosis of being pre-diabetic, was overweight, and poorly conditioned. Jim has provided training that has made me feel strong, healthy, and confident. My sessions provide a wide variety of total body workouts that keep me motivated and happy." Adam W. 51.
Ideally, what should your workout include?[1]
- Dynamic Warm-up
- Conditioning
- Cardiorespiratory Endurance
- Muscular Fitness (including Core/Trunk)
- Flexibility
- Neuromotor Exercise
- Cool-down
Dynamic Warm-up
Purpose: To warm and activate the muscles and joints in
preparation for exercise.
How: 5-10 minutes of half-speed movement of the major muscle
groups.
Sample movements: marching, trunk rotation, high knees, butt
kicks, jog in place, jumping jacks, karaoke, light resistance band work, slow
cycling.
Benefit: Gets blood flow moving more actively to muscles,
warming them and joints prepared for the exercise. Reduces risk of injury.
Cardiovascular Endurance
Frequency: 3 to 5 days per week.
Intensity: If sedentary or deconditioned - 57 to 67% of Heart Rate max; Active individuals – 84 to
94% of Heart Rate max.
Time: If moderate intensity – ≥30 minutes/≥5 days week, or if vigorous
intensity – ≥20-25 minutes/≥3 days week, a combination of moderate
and vigorous intensity for ≥20-30 minutes/3-4 days week.
Type - Sample activities: Treadmill, rowing, elliptical,
bicycling, walking, swimming, jogging, step aerobics.
Benefit: Strengthens the heart muscle, improves circulation,
increases lung capacity, actively burns stored fat, strengthens slow twitch
(Type 1) muscle fibers, improves coordination and balance, lubricates joints.
Muscular Fitness - Resistance Training
Purpose: To strengthen muscles throughout the body.
Frequency: 2-3 days/week with ≥48 hours separating workouts
targeting specific muscle groups.
Intensity: For general muscular strength of healthy
population – 8-12 repetitions using 60-80% of 1 repetition max; for
deconditioned and older population – 10-15 repetitions of a perceived exertion
of “5” on a 1-10 scale.
Time: 2 to 4 sets with between 1 and 3 minutes of rest
before exercising the same muscle or muscle group.
Type - Sample activities: Free weights, use functional
trainers (stationary units that provide resistance with guided movement – e.g.
Cybex, machines), dumbbells, resistance bands, suspension trainers (e.g. TRX),
kettle bells, pull-ups, push-ups.
Benefit: Strengthens both fast and slow twitch (Types 1
& 2) muscle fibers, increases bone density, improves posture, improves
balance, preserves range of motion.
Core/Trunk (This is really a continuation of muscular fitness.)
 | |
Frequency: 2-3 days/week
Intensity: Assume postures that target the stabilizing
muscles and engage muscles to hold you in position: upper and lower back,
abdominals, obliques (sides), glutes, hip flexors, and other intrinsic muscles
throughout the trunk/core.
Time - Hold the posture for 15-20 seconds and/or activate
while engaging the targeted muscles.
Type - Sample activities: Bridges, plank, bird dog, fire
hydrant, crunches, Russian twist, superman, and just about anything (done
properly) on a stability or Bosu ball.
Benefit: Strengthens the stabilizing muscles throughout the
trunk while simultaneously improving balance. Reduces fatigue and increases
strength appreciated by limbs. Improves posture.
Flexibility
Flexibility
Purpose: To lengthen the muscle fibers which have been
contracting.
Frequency: ≥2 to 3 days/week.
Intensity: Stretch targeted muscle or muscle group to the
point of tension without discomfort - NOT
pain.
Time: ≥10 minutes; hold stretch for 10-30 seconds.
Benefits: Increases range of motion.
 |
| Balancing coupled with stretching provides both enhanced flexibility and neuromuscular coordination. |
Neuromotor Exercise
Purpose: enhance the communication between body parts and
central nervous system – example: efficient and precise hand/eye coordination.
Frequency: ≥2-3 days/week.
Intensity: Neuromuscular control is challenged by working on
your base of support – the narrower
the stance, the more challenging; changing the center of mass – displacing, or shifting, your weight while trying
to maintain balance increases difficulty; and/or adding challenges to your peripheral cues – example, closing your
eyes makes it much more difficult to balance on one leg.
Time: The minimum time has not been scientifically
established. Definite improvements have been documented with 60 minutes/week.
Type – Sample activities: tai chi, Pilates, yoga, Bosu ball,
stability ball exercises, or any movement that is found to be challenging to
maintain balance and/or coordinate the desired movement (e.g. bending over to
pick something off the floor).
[1]
American College of Sports Medicine, ACSM’s
Guidelines for Exercise Testing and Prescription. 9th ed.
Philadelphia (PA): Wolters, Kluwer, Lippincott Williams & Williams; 2013.
