March 8th, 2010 Milan
I designed this workout plan for my friend Zlatka.
Zlatka:
- Is 55 years old.
- Is sedentary and about 20 Lb overweight.
- She doesn’t like gym environment.
- She was diagnosed with pre-diabetes (high blood sugar level).
- Her doctor recommended to her to exercise.
- She is a strength training beginner.
If you are a strength training beginner and want a simple way to start in strength training, try this workout too.
It is a great way to add strength training to your fitness program.
Simple directions/direkcie
- Keep your back straight/translation to Slovak/Udrzujte vystrety chrbat.
- You should feel medium hard resistance, if not, go for more resistant band or make the one you are using shorter by steping on it higher/Malo by to natahovanie tej gumy byt stredne tazke, ked nie je skratte gumu stupnutim na nu vyzsie.
- Do 3 – 5 circles of these exercises/Urobte 3 az 5 okruhov tychto cviceni.
- Do this workout 3 times per week – Mondays, Wednesdays and Fridays/Cvicte tento plan v Pondelok, Stredu a Piatok.
1.Biceps curl – 20 repetitions
2. Lateral shoulder raises – 20 repetitions
3. Chest press – 20 repetitions
4. Seated rows – 20 repetitions
5. Shoulder press – 20 repetitions
6. Biceps curl squat – 20 repetitions
Dont sit. Just touch the chair with your butt.
Nesadajte si. Len sa dotknite stolicky zadkom.
Beside doing this workout plan 3 times per week – Mondays, Wednesdays and Fridays, Zlatka should do some cardiovascular exercise Tuesdays, Thursdays, Saturdays and Sundays.
Since Zlatka is a beginner, fast walking for 30 minutes is a great option for her.
Translation to Slovak:
Zlatka, okrem vykonavania tohotoplanu 3 krat do tyzdna v Pondelok, Stredu a Piatok by ste este mali robit earobny trening- 30 minut rychlu chodzu v Utorok, Stvrtok, Sobotu a Nedelu.
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October 15th, 2009 Milan
If you are a beginner or an elderly person without gym membership, you can still enjoy full benefits of strength training. If you are not, print and give this plan with couple of dumbbells to your parents or grandparents so they can start enjoying those benefits today.
It will make a huge difference for inactive person to keep doing this simple workout 2-4 times per week on a nonconsecutive days.
What will you need?
Women will need two 5 pound dumbbells. Later, when you get stronger, switch them for two 6 pound dumbbells.
Men will need two 8 pound dumbbells. Later, when you get stronger, switch them for two 10 pound dumbbells.
If starting with that weight is too heavy, keep them, but go get two 3 pound dumbbells for women, and two 5 pound dumbbells for men. Do the same thing when the weight is too light.
2 – 5 circles of:
1. Dumbbell shoulder press – 15 repetitions
Starting position: stand straight holding dumbbells over the shoulders – inhale.
Press dumbbells straight up without locking your elbows – exhale. Lower slowly dumbbells to the starting position.
2. Dumbbell biceps curl – 15 repetitions
Starting position: stand straight holding dumbbells next to your body – inhale.
Curl dumbbells up to 45 degree angle in your elbow – exhale. Return slowly to the starting position and repeat.
3. Seating dumbbell rows
Starting position: sit on the chair holding dumbbells. Lean forward keeping your back straight and head up – inhale.
Lift dumbbells up keeping your back straight – exhale. Return slowly to starting position and repeat.
4. Seating dumbbell triceps curl
Starting position: sit on the chair holding dumbbells over your head, elbows extended – exhale.
Inhaling and bending only your elbows, lower the dumbbells slowly down. Lift dumbbells back up to the starting position and repeat.
5. Standing lateral shoulder raises
Starting position: stand straight holding dumbbells next to your body – inhale.
Lift the dumbbells up to the side (lateral) keeping your elbows extended – exhale. Return slowly to the starting position and repeat.
6. Seating toe raises
Starting position: sit straight on the chair, hands holding dumbbells are on top of your knees – inhale.
Raise your toes up – exhale. Return slowly to the starting position.
7. Seating leg extension
Starting position: sit straight on the chair holding the sides of the chair – inhale.
Extend your knees and lift your feet up – exhale. Slowly return to the starting position.
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October 8th, 2009 Milan
Here is my favorite daily workout system.
Day 1.
Whole body resistance (weight) workout
Day 2.
Cardiovascular (endurance) workout
Shorter and more intensive – 30 – 45 Minutes in heart rate of 70 – 80 % of your maximum heart rate.
Day 3.
Cardiovascular (endurance) workout
Longer and less intensive – 45 – 60 minutes in heart rate of 60 – 70 % of your maximum heart rate.
Day 4.
Whole body resistance (weight) workout
Day 5.
Cardiovascular (endurance) workout
Longer and less intensive – 45 – 60 Minutes in heart rate of 60 – 70 % of your maximum heart rate.
Day 6.
Interval workout
Day 7.
Day off
To find out how to calculate your heart rate zone, click here.
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