Dear fitness entusiast, if you are looking to get into great shape, this plan is for you. This 12-week plan has a nice mix of walk/run training, cross training, and upper/lower body resistance training. This plan is based on training 5d/week and two complete rest days. You can modify this as needed to fit your lifestyle. This general fitness plan is designed for the beginner looking to build lean muscle, burn body fat, and improve overall cardiovascular fitness and health. We have bike heart rate assessments in this plan so you can maximize your fitness. We with you much success...dream big! TeamKattouf
Please make sure to consult your physician before beginning any exercise regimen.
This walk should be nice and steady throughout. Your perceived exertion level should be 6 out of 10.
Since you are just starting an exercise program there are several keys to finding success.
The first is to be realistic. Life happens, we may not be able to get all our workouts in, and that's ok. Just remember that something is better than nothing! So even if you have just 10 min commit to doing something.
Make your training sessions easy to start. When something is achieveable you are more likely to repeat it. Don't use exercise to punish yourself, it will only become an added stress. Keep exercise as you outlet, your stress reliever, a way for you to think about your day or to not think and shut your brain off.
More is not better! There are many people who believe doing a marathons or ironman triathlon will make them thin. While it may to a degree, it can also break you down and burn you out. Don't be a one and done! Besides we don't need any more free radicals scavenging our body's cells. If it cam down to time and you had to choose cardio vs weight training, we would hope you pick strength training! Better bang for your time frame.
Click on the paperclip above to download your PDF to take with you to the gym. Since this is a new workout lets go thru the circuit just once and keep reps to 10-15. The weight should be challenging and the last 3 reps should make you glad to be done.
Make sure to warm up at least 10 minutes, perceived exertion should be at least 6 during warm up.
Then do this assessment to determine your max heart rate.
3 minutes at all out effort and record your average HR and Max HR. Follow it with a 5 minute rest
15 minutes intense effort that peaks to all out effort to determine your final heart rate zones. Again record average HR and max HR.
Walk to cool down. See PDF file to determine your "ZONES".
Make sure to walk the first 10 minutes to get nice and warmed up. Then, alternate every 2 minute walking followed by 1 minutes running for the duration of the workout.
Effort level should not exceed a 5 out of 10; or Zone2
Click on the paperclip above to download your PDF to take with you to the gym. Again keep this new workout circuit just once and keep reps to 10-15. The weight should be challenging and the last 3 reps should make you glad to be done.
Week #1 in the books! Way to go!
Second week, you be the judge. If you were not too sore from last weeks weights that try 2 sets of 10-15 repititions. The weight should be challenging and the last 3 reps should make you glad to be done.