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Fitness Training Guidelines Handout

This document provides guidelines for a fitness training routine including warm up, strength training, cardiovascular training, and flexibility exercises. It recommends warming up for 3-5 minutes with light stretching before strength training 2-3 times per week, focusing on specific muscle groups. Cardiovascular guidelines vary based on fitness level but generally recommend moderate intensity training 3-5 times per week for 10-60 minutes. Flexibility exercises should stretch all muscle groups at least 3 times per week when warm, holding each stretch for 20-30 seconds.

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Loy Vincent
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45 views

Fitness Training Guidelines Handout

This document provides guidelines for a fitness training routine including warm up, strength training, cardiovascular training, and flexibility exercises. It recommends warming up for 3-5 minutes with light stretching before strength training 2-3 times per week, focusing on specific muscle groups. Cardiovascular guidelines vary based on fitness level but generally recommend moderate intensity training 3-5 times per week for 10-60 minutes. Flexibility exercises should stretch all muscle groups at least 3 times per week when warm, holding each stretch for 20-30 seconds.

Uploaded by

Loy Vincent
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Fitness Training Guidelines

Warm Up: Light to moderate movement should be perIormed Ior 3-5 minutes with light stretching oI the
muscles prior to the start oI a training session.

Strength Training Guidelines (2 to 3 Times Per Week)
Machine Cardio Plus
(Red)
Core Workout
(Green)
Core Plus Workout
(Blue)
Leg Press
1 1 1
Leg Extension
2 2
Leg Curl
3 3
Abduction / Adduction
4
Chest Press
5
Incline Press
2 4 6
Pec Fly
7
Lat Pull-Down
3 5 8
Low/ Mid Row
9
Pull Over
10
Shoulder Press
6 11
Lateral Raise
12
Biceps Curl
7 13
Triceps Extension
8 14
Abdominal Flexion
4 9 15
Low Back Extension
5 10 16
Note: 1 Set oI 8-12 Repetitions Ior each exercise. 2 seconds on the positive and 4 seconds on the negative.
15 seconds between each set and remember to stretch the muscle you just worked. Set weight so muscle
Iailure can be achieved doing 8-12 repetitions. Remember to exhale as the weight is being liIted and inhale
as it is being lowered. PerIorm a Iull range oI motion unless pain occurs.


Cardiovascular Training Guidelines
Individual Fitness
Level
Low Fitness Level Average Fitness
Level
High Fitness Level
Frequency
(Days Per Week)
3-5 3-5 4-6
Intensity
( HR Reserve)
60-70 60-80 70-85
Time / Duration
(Minutes at THR)
10-30 20-45 30-60
Type Walking, Running, Cycling, Cross Trainer, Step Machine,
Swimming, Group Exercise Classes
Note: You will use larger muscles (legs) when perIorming cardio exercises. Back, chest, and shoulders can
also be used Ior cardio exercise. These muscles require more oxygen to perIorm exercise than smaller
groups.



Flexibility : You should stretch all muscles in the body at least 3 times per week. Ensure the muscles are
warm prior to stretching. PerIorm each stretch 2 to 3 times and hold Ior 20 to 30 seconds each time.
Stretching aIter each strength training set will increase strength beneIits. You may choose to stretch aIter a
workout or at a diIIerent time entirely. Stretching at home with the Iamily is always a good way to promote
Iitness and spend quality time with Iamily.

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