Tone - Think Eat Do

Tone


Posted on February 20th, by admin in Your Work Out. Comments Off on Tone

Tone 
(February 2009 ACSM Medicine & Science in Sports & Exercise® &  September 2011 issue of Medicine & Science in Sports & Exercise® )

4-5 x weekly 60mins moderate- vigorous intensity 55-80%MHR

  • 5 minutes Low intensity CV warm up, Cycle, x-train or walk gradually increasing HR to 55% MHR. (220-age) x 55% = 55% MHR.
  • 30 minutes continuous CV @ 55-69% MHR choosing from ; Treadmill (TREADMILL), Bike (STATIONARY BIKE), X-trainer (CROSS TRAINER), Step ups (STEP UPS) Or (alternating days) 30 minutes @ 70-80% MHR ; Treadmill (TREADMILL), Bike STATIONARY BIKE), X-trainer (CROSS TRAINER), Step ups (STEP UPS), Skipping (SKIPPING)
    Then choose Routine A or B (Alternate days)

ROUTINE A



2-4 sets of 15-20 Reps, 6 seconds per Rep, typically 2s lift: 4s return

  • Stability Ball Squats
  • Stability Ball Lunges
  • Bench Press
  • Press ups – narrow hand position
  • Pec Flyes
  • Tricep barbell extensions
  • Stability Ball Sit ups
  • Plank
  • Supermans



ROUTINE B



2-4 sets of 15-20 Reps, 6 seconds per Rep, typically 2s lift: 4s return

  • Lat Pull Down
  • Seated Row underhand (Image not available)
  • Seated row overhand (Image not available)
  • Shoulder Press
  • Lateral Raise
  • Front Raise
  • Reverse Flyes
  • Bicep curls
  • Dorsal Raises
  • Cool down; 5 minutes cycling (STATIONARY BIKE), gradually decreasing  towards RHR.
  • Stretching ; 15-30seconds each stretch to a point of mild discomfort; Quadriceps (STANDING QUAD), Hamstrings (STANDING HAMSTRING), Glutes (LYING GLUTE STRETCH), Adductors (LEG OUT ADDUCTOR), Lower back (LYING SPINAL TWIST), Upper back  (REACH UP BACK STRETCH)(, Lats, Shoulders, Chest, Triceps, Biceps.






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