Most trainers that come into the gym want a mixture of cardio and strengthening. The cardio to impact upon the body fat and endurance, and the strengthening to get a little stronger, promote structural strength and core stability. For trainers that have a speed or power base, and perhaps aren’t as suited to endurance activities, this session is an ideal way to introduce cardio into their life (the finish line for each part of the session is always close). Below are some sample suggestions. The first is a session I use as an introductory routine. It is simply a downgraded version of a circuit class that includes cardio intermixed with some exercises that introduce the muscles to weight training. Whereas standard weight training programs have rest between sessions, this introductory routine is designed to be non-stop, so it maintains the cardio nature. It also uses low weights at high repetitions to let the trainer adapt to the nature of weight training.
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Within the gym there is a simple session I use to introduce novice weight trainers to weight lifting. This session is written for a gym with a range of machine weights. Beginners are better off using machine weights as an introduction - the machines will help in maintaining a degree of form. Regardless of the equipment used, the trainer should always get instruction on how to do the exercises correctly. To step up from this routine within the gym, just ask your instructor.
- Warm up: Bike or other cardio 5 mins easy.
- Build up: Same equipment 3-5 mins moderate.
- Weights: Shoulder press 1 set of 15 reps
- Lat Pull down: 1 set of 15 reps
- Leg press: 1 set of 15 reps
- Bench Press: 1 set of 15 reps
- Seated Row: 1 set of 15 reps
- Cardio: Bike or other cardio 5-10 mins moderate
- Weights: Repeat circuit 1 set of 15 reps each
- Cardio: You can do more here - if you have time.
- Abs: Cruches 25 reps
- Back: Fitball 10 controlled reps on fitball
- Abs: Cruches 25 reps
- Back: Fitball 10 controlled reps on fitball
- Stretch: Whole body Passive controlled stretching
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Just because you don’t have a gym to go to, it doesn’t mean you can’t make up a good training session at your home. This session is simply improvised to mimic the above routine, but to be done at home without any training equipment. If unsure, hire a personal trainer for a day to help get you started.
- Warm up: Walk or other cardio 5 mins easy.
- Build up: Walk or other cardio - 3 to 5 mins moderate. (Then do a set of exercises. Have a circuit planned and go from one exercise straight to the next. Below is a sample exercise routine.)
- Push ups Ladies style - easy comfortable number of reps.
- Abdominal crunches Standard or machine is okay comfortable number of reps.
- Alternate lunges Only go to suitable distance comfortable number of reps. Shoulder press Lift soup cans above head comfortable number of reps. 1
- Alternate arms/legs On stomach alt arm/leg raise comfortable number of reps.
- Calve raises Both feet / knees straights comfortable number of reps.
- Cardio: Walk or other cardio 5-10 mins moderate
- Exercises: Repeat circuit As above
- Cool down: Another easy walk or cardio effort to cool down.
- Stretch: Whole body Passive and controlled.
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