Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
The following programmes will provide enough moderate exercise needed to burn calories and help you stay fit and healthy. The majority of the following work is on the assumption that most people are aiming for general fitness, a decrease in body fat and an increase in body tone. Included in the booklet are both cardiovascular exercises and also programmes to develop your muscular endurance. As they are only 30 minutes it gives you the flexibility to fit a workout in when you dont have much time. Dont forget exercise also helps relieve stress and gives you a overall sense of wellbeing. So everybody get active!!!
Go for a 30 Minute Walk Below are 6 different walks, starting off easy and gradually increasing in intensity. Once the first walk becomes easy progress to the next. A general 30 minute walk at a steady pace. Walk for 2 minutes. Then increase pace for 30 seconds after each 2 minutes. Walk for 2 minutes. Then increase pace for 45 seconds. Walk for 1 minute 30 seconds. Then increase pace for 30 seconds. Walk for 1 minute. Then increase pace for 30 seconds. Walk for 1 minute. Then increase pace for 45 seconds.
Squats
Lunges
Tricep dips Abdominal crunches Core rotations Leg raises Each stage will take 30 minutes and get increasingly harder. Once stage one becomes easy progress to stage two. Stage one perform each for 10 repetitions with 30 seconds rest between. Stage two perform each for 20 repetitions with 30 seconds rest between. Stage three perform each for 30 repetitions with no rest period.
Squats
Step ups Sit ups Burpees Leg raises Tricep dips Skipping
Each stage will take 30 minutes and get increasingly harder. Once stage one becomes easy progress to stage two.
Stage one- perform each exercise for 30 seconds with 30 seconds rest. Stage two- perform each exercise for 45 seconds with 30 seconds rest. Stage three- perform each exercise for 60 seconds with 20 seconds rest.
Weight training routine Chest press Seated row Leg press Leg curl Shoulder press Abdominal crunch Leg raise Core rotation Pec fly Lat pull down Leg extension Leg curl Hammer curl Abdominal crunch Leg raise Core rotation
2 sets of 12 repetitions
2 sets of 12 repetitions
5 minute cool down, slow the speed of the movement so it brings the pulse down gradually. Cycle/Treadmill/Cross Trainer/Rower
Stage one Steady pace, one minute step ups followed by one minute rest. Stage two Intermediate pace, one minute step ups followed by 45 seconds rest. Stage three Quick pace, one minute step ups, 45 seconds minute rest. Stage four Quick pace, one minute step ups 30 seconds rest.
Cross Trainer
Using manual program, enter workout time as 30 minutes and choose appropriate level 6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8 2 Minutes: Lower ramps and resistance to comfortable level. PE=5 6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6 Repeat entire cycle for remaining time Calories Burned: 250-300 (based on 140 lb person)
Bike
Using the manual program, enter your workout time as 30 minutes and choose appropriate level 5 Minutes: Cycle at a comfortable pace. PE=5. 5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8. 5 Minutes: Cycle at comfortable pace. PE=5. 5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8 5 Minutes: Cycle at comfortable pace. PE=5. 5 Minutes: At current level, increase a level each minute. PE=7-8. Calories Burned: 245 (based on 140 lb person
Hit the Road - Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.
Warm up with a brisk walk/slow jog for 5-10 minutes. Jog/walk briskly for 3 minutes Sprint or speed walk for 30 seconds Repeat this cycle 6 for the remaining time, keeping PE between 5-8.
Perceived Exertion Scale Level 1: I'm watching TV and eating bon bons Level 2: I'm comfortable and could maintain this pace all day long Level 3: I'm still comfortable, but am breathing a bit harder Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly Level 5: I'm just above comfortable, am sweating more and can still talk easily Level 6: I can still talk, but am slightly breathless Level 7: I can still talk, but I don't really want to. I'm sweating like a pig Level 8: I can grunt in response to your questions and can only keep this pace for a short time period Level 9: I am probably going to stop any minute Level 10: I am shattered