Prevention fit in 10 workout schedule free download

Split the program into rotations, sets, and reps. Your training program should be a cycle. Plan to focus on certain muscle groups on different days, and each day doing a number of specific exercises. Your rotation might look something like this: bench-presses, rear flyes, push-ups, and planks one day for your back, bicep and tricep curls another day to work your arms, and squats, lunges, bridges, calf raises, balance exercises, and leg curls for your legs the third day.

During each rotation day, split up the exercises into sets and reps. How many reps and sets should you do? Answers vary. The Mayo Clinic recommends one set of 12 reps for each exercise. Another rule of thumb is that light weight with many reps builds endurance and muscle tone, while heavy weight and fewer reps — but lots of sets five or more — builds strength.

The answer is not that long. Most people will see results after about eight weeks with two or three 20 to 30 minute sessions per week, covering all groups. Prevent plateaus by changing up your routine every eight weeks or so.

Remember to give your body time to rest and heal: always schedule at least 48—72 hours between sessions for each muscle group. Use the three-pronged approach. Like cardio, use a three-stage approach in your resistance training: aerobic warm-up, post-lift stretching and cool-down. These will help to get the blood flowing, the joints limber, and to stretch and relax the muscles after you are finished. Do not stretch before resistance training.

After your workout, take some time to cool down and stretch one or two minutes for each muscle group. Do large muscle groups first. Experts recommend that your order of exercise should start with large or multiple muscle groups. You can isolate smaller or individual muscles afterwards. Also, do exercises that use multiple joints before those that use one joint.

You might work out your legs and back first, for instance. Squats, for example, use your legs but also your gluteal and core muscles, and should be done early in the workout. Do single joint and single muscle exercises later. Bicep curls or shoulder shrugs can come later in the workout session. Part 4. Focus on major muscles and joints. Flexibility sometimes gets a back seat in exercise programs. Still, you should be sure to add basic stretches to your program. Stretching makes you limber, increases the range of motion in joints, increases blood flow to muscles, and can prevent injury.

Stretch major joints and muscle groups that you use everyday, either during your workout or daily activities. The legs , arms , back , chest, shoulders, and hips are some common ones. Warm-up beforehand. You can injure yourself. Instead, do a few minutes of warm-up cardio to get blood flowing before you start stretching.

You might want to hold off on stretching before strength training or intense activity like running or other track and field sports. Some research shows that pre-event stretching can actually reduce your performance. Hold the stretch. When you stretch, gently pull the muscle and joint in a smooth movement and hold it for about 30 seconds. You might need to hold for 60 seconds in problem areas, i.

In the simple balasana pose or child's pose , kneel on the floor with your knees slightly apart. Then, lean your hips forward, touch your forehead to the ground, and hold your abdomen to the thighs for 20 to 30 seconds. Reach your arms out in front of you. This pose will gently stretch your lower back and upper body. Older adults should be cautious about this stretch, as it can be harmful to the spine. You should not be bouncing to reach farther.

The same goes for other joints — keep them soft and do not lock them in position. You should not feel pain when you stretch. Annotated Personal Fitness Plan 2.

Annotated Personal Fitness Plan 3. Chuck Cindy Cindy B. Cindy G. Cira R. Clarissa Claudia Codi A. Colleen Connor Corey H. Cori M. Corinne S. Cory M. Cristin Jackson Cyndi H. Cyndi W. Damaris Daniella F. Danielle Danielle D. Danielle P. Daphne B. Dawn K Deana H. Deanna Deanna H. Deanna H. Debbie B. Debra Deena Rae T. Deja R. Delis Denise Denise R.

Denisha S. Derien Desiree R. Diana Diana E. Diana S. Donna J. Donna L. Donna M. Elizabeth P. Elly Elyse Elyse H. Emily W. Emma F. Emma L. Enhicis V Eny V. Erin L. Erin R. Erin T. Eve M. Evelyn G. Fred Fred P. Gaby S. Gail Gail M Gary B. Georgina R Gerald C. Gigi G. Hannah C. Heather Heather H. Heather H. Heather S. Holly Holly F. Holly H Holly M. Ilia B. Jacques Jaimi H Jamie M.

Jamie P. Janine M. Jason Jason - Volunteer Javed M. Jeannette F. Jeannine B. Jeffrey D. Jen Jen B. Jen B. Jennifer M. Jenny B Jenny C. Jenny Cheng H. Jenny H. Jessica B Jessica C. Jessica D. Jessica N. Jessica S. Jim Joan H. Joanne L. Jodi Jodi T Joel D. Joey W. John G. Jon C. Joni Joni J. Joseph Josh H.

Judith S. Juliana Julie C. Julie W. June K. Justin J. Kaitlin Kaleb S. Kali R. Kara Z. Karen Karen M. Karen R. Kathy L. Katie T. Katryna L. Kelli M. Like most of my programs, I recommend using a double progression approach. This simply means setting a consistent rep goal for each exercise, working on getting additional reps until that rep goal is met, and then increasing the weight by some small increment when that happens.

That means you could make the goal , or , or , or , or So, for example, if you got , you may get next time. Then maybe the time after that. And then finally the time after that. Um, yes. Your diet always matters. You can contact me here and ask me. Most of the workout routines I design are based around 3-day or 4-day splits. Metabolic Dysfunction type II diabetes and obesity : Type II diabetes and obesity are two closely related diseases in which the body is in metabolic dysfunction.

Exercise can help maintain proper body weight and help regulate blood glucose and insulin levels to make the body more efficient. Cancer: Exercise has been shown to help improve overall cancer risk among a variety of different forms of cancer. Studies have shown a 30 to 40 percent reduction in breast cancer risk among women who perform moderate to regular exercise.

Hypertension: Exercise can help lower systolic blood pressure significantly through moderate-intensity physical activity. Try breaking up exercise into three bouts throughout the day lasting for at least 10 minutes each to receive blood pressure—lowering effects.

Depression: Exercise can have a beneficial effect on personal mood. Studies suggest that group exercise classes among older adults can help reduce symptoms of depression by 30 percent or more in exercising older adults.

The modest improvement in depressive symptoms can help maintain an overall greater vitality later in life and help prevent negative feelings or thoughts that are common with aging. Pre-registration is required as space and giveaways are limited. Wednesday, Oct. This event will feature a 60 minute trauma-informed yoga class, self-care strategies and giveaways, and guidance from professionals who regularly work with victim-survivors.

This is a Title IX exempt event, meaning anyone can disclose their experience and not be required to report it to the university. The class covers bike fit, cycling science, physiology and biomechanics, and proper riding technique.

Please reach out to Anna Taggart at ataggart rec. Sunday, Nov. Fitness Outreach. Fitness Outreach Services A nationally certified group exercise instructor or personal trainer will come to your residence hall, organizational meeting or department for a private class, special event or educational lecture.

Fill out the form below to request the fitness services you are interested in. Name First Last.