The Workout Plan October 12, 2009
So, based on my assessment, Valerie designed a work-out routine that I should follow to build strength, flexibility, and endurance. On the cardio side, the plan is to get my heart rate above 146 beats per minute 30-60 minutes per day 3-4 days per week.
On the weight-lifting side, the program is 3-4 days a week doing two or three reps of 10-12 for each of the following: Push-ups, bar bell presses, leg lifts, leg presses, assisted pull ups, biceps curl, hamstring pull, bicycle crunches, shoulder presses, triceps pull, calf presses, and back lifts. She showed me the exercises Friday, and I did one round of reps for each one. Saturday, though, I did two reps of everything and definitely felt pushed to the limit on a few!
The nice thing is this whole workout is written down and saved for me at the Wellness Center. All I have to do is go in, pick it up, and get to work. I can keep track with a pencil and clipboard, and note my progress. Having a plan is definitely more motivating than just walking into the gym doing a little of a few randomly-chosen exercises. It’s also a great time-saver – I think I did the whole workout in less than 40 minutes on Saturday, without any cardio. A game of ultimate frisbee yesterday afternoon with freshmen in the “Bridging the Valley” learning community was a good cardio workout yesterday afternoon!
Hey Kai!
Good job on your assessment! I’m glad that you had one done. They are such a crucial part of understanding your needs in a workout program. A lot of us think we “know” what our body wants and needs but really, we all could use a little help. So i’m glad to hear it! Your in great hands with Valerie!
In fact, you can feel in good hands with everyone at the WEllness Center. We are a fitness facility/gym but also we are a medical fitness facility. We are affiliated with RMH and all of our staff are highly qualified and educated for their positions that they have. For example, the assessment staff and Strength & Endurance floor staff all ahve education in fitness related backgrounds, all the group fitness instructors are certified and all the Personal Trainers are too! So you can feel safe in the Wellness Center and know that you are getting great AND safe information.
Hope everyone will come out and see us!