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Designing A Tailored Program for Intermediate Fitness Levels
By Cindy | September 9, 2007
This is Part 3 of a 5 Part Series: Basics of a Tailored Program
You walk. You sometimes lift weights. Your Personal Assessment shows that you are in fairly good shape. Where do you go now? The Beginner Program is too easy? Then, you’re ready for a new challenge. By tailoring a program for your intermediate fitness level, you will push your body to slightly higher demands. The plan can still incorporate your busy lifestyle as a mother, and you’ll reap the benefits of increased activity and rewards. Enjoy your new goals and challenges. Your journey continues with success.
Points to Remember
- Fitness is accomplished through a variety of activities/exercises.
- Adjust your routines based on time, location and equipment.
- Choose the things you love to do.
- Be realistic in your expectations.
Signs of Improvement
- Ease of breathing
- Increased frequency, duration or intensity
- Naturally accepting the Habit
- Maximizing your Personal Time and Enjoying every minute of it!!! (Release the Guilt)
The Cardiovascular Component
The possible activities for movement are endless. Walking, running, jump rope, aerobic classes, swimming, dancing, and bicycling are just a few ideas. Are you interested in taking up hiking or rowing? Is there a sport you would like to try? If you get bored with the same activities, reach out and try new ones.
This chart provides the basic guidelines you’ll need to fulfill the Basics of a Tailored Program: Mode, Intensity, Duration and Frequency. Find the activities you enjoy. Look forward to taking the time to reward yourself!
| Mode | Intensity | Duration | Frequency |
|---|---|---|---|
| Walking, Running, Aerobic Classes/DVDs,Jump Roping, Swimming, Dancing, Hiking, Bicycling, Elliptical Trainer, Treadmill, Stepper, Stairs, Gardening, Focused housecleaning, Washing the car, raking leaves, Shoveling snow, Chasing children, rowing, tennis, racquetball, basketball, soccer, hiking, skiing, roller blading, etc. |
60 to 70% of your Heart Rate Reserve
Do a 10 second measurement |
15 to 45 minutes *Break up the routine into two or three sessions if necessary. |
3-4 Days a week |
Strength Training Component
If you have been working on a routine, there are a few ways you can advance beyond the beginner level to intermediate fitness level:
- Increase your frequency from one or two days to three days a week. Always give yourself a day off between strength training routines. Your muscles need the day to mend.
- Increase your sets to 3 a routine.
- Increase your repetitions of each exercise. If you were doing eight, then progress to 12 per a set with proper form.
- Increase your weight. If you’re finding it easy to complete 3 sets of 12 per exercise, it’s time to increase your weight load.
- Change up your strength training routine. Your body becomes accustomed to the exercises. Shift around routine to incorporate the machines, free weights or resistance bands.
Always remember to:
- Start the workout with a short 5 minute light aerobic activity and 5 minute stretch.
- Fequency: 3 times a week (make sure to give your body rest in between each day. Muscles need the time to recover).
- Intensity: 8 to 12 repetitions at 60% of your 1RM maximum measured in the Personal Assessment.
- Duration: Build up to 3 sets a workout.
In tracking your progress, give yourself eight weeks to see significant change in muscle development. Enjoy the steady progress of increased repetitions or sets. After four weeks, you may want to reevaluate your weight load. Here are a couple of sites that provide pictures or details to help you set up a strength training workout:
At Home:
Resistance Bands: Do this series of resistence band exercises for a good at home workout. Bands come in different colors indicating different resistance levels. Increase the difficulty by purchasing higher resistance bands.
Dumbbells: Pick one exercise from each muscle group in the list of Dumbbell Exercises. The illustrations are great. To advance the routine, add a few more exercises to your level of particpation.
In the Gym:
Intermediate Strength Training Program with pictures.
Flexibility Component
Are you ready for more than basic stretches? To increase your flexibility, add dedicated sessions to stretching, learning Yoga or pilates. Do you have access to a class or a DVD to learn a new technique? Flexibility needs time to develop, but steady improvements will result in time.
Always remember:
- Do not bounce when going into and staying in a stretch.
- To develop your flexibility you want to hold a stretch for 20-30 seconds.
- You should not feel pain.
- Stretch to the point of tension. Release, relax and repeat.
Here is a great Intermediate Stretch Routine at Get Rolling: Liz Miller’s Inline Skating Website. The pictures with explanations illustrate the simplicity of stretching.
Here’s a Fitness Journey Program template to help you design your workout. Have fun and enjoy the journey.
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Topics: Full Body Workouts |
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wow, love this plan, tahnk you for everything you are doing for us Cindy