After completing nine weeks of the exercise program your body has been trained to move more effectively and be efficient in adapting to a wide variety of challenges. Your body should be more balanced in strength, stability and endurance (in both strength and in your ability to complete cardiovascular exercises).
This week the goal is to continue challenging the body by increasing the volume of work, primarily on the fourth workout session. Still mix up the exercises and change the order of major muscle groups to keep things fresh and challenging for your muscles. You can also try adding more challenge (if you are ready for it) by increasing the weight, the number of sets or the number of repetitions for each exercise. Get the most out of each workout by challenging yourself with each opportunity. Just be sure to be safe and conscious of your limitations to avoid a costly injury or set back.
If you need to access previous workouts in this program, click the following links:
12 Week Home Exercise Program – Week Ten
The “12 Week Home Exercise Program” is designed using 2011 ACSM Exercise Guidelines and Recommendations. Below is the program to be completed within a 7 day time period (a total of 4 workout sessions). The workout sheet provided includes all of the exercises to be completed during the week. You have to option to choose which exercises you complete during each of the workout sessions (with the goal of completing everything on the checklist). The recommended workout session format for the week is:
- Session #1: Cardio (35 minutes), Strength (6 exercises including: legs, back, chest, shoulders, arms and core), Functional Training (4 exercises), and Flexibility (4 exercises)
- Session #2: Cardio (35 minutes), Strength (6 exercises including: legs, back, chest, shoulders, arms and core), Functional Training (4 exercises), and Flexibility (4 exercises)
- Session #3: Cardio (35 minutes), Strength (6 exercises including: legs, back, chest, shoulders, arms and core), Functional Training (4 exercises), and Flexibility (4 exercises)
- Session #4: Cardio (45 minutes) and Strength (6 exercises including: legs, back, chest, shoulders, arms and core)
Workouts can be scheduled on the days (and times) of the week that are the most convenient and realistic. Be sure to include at least 36 hours in between each workout.
To download a PDF copy of this program, click here.
For information on the exercises included in this program (i.e. descriptions, images and/or video) click here.
Cardiovascular Training Recommendations
Cardiovascular exercise is any type of exercise that challenges the heart and lungs. The American College of Sports Medicine (ACSM) recommends a total of 150 minutes of moderate intensity exercise per week. Recommendations for cardiovascular exercise include:
- 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
- One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
Throughout the “12 Week Home Exercise Program” you will gradually work towards the 150 minute per week goal. By week ten you are completing the full 150 minutes. You have the option to increase the number of cardio minutes if you choose (but do not overextend yourself to avoid possible overuse injury).
Strength Training Recommendations
This strength training program includes exercises that challenge each major muscle group (acting in opposing pairs). Schedule a minimum of 36 hours in between each workout (i.e. Monday, Wednesday and Friday) to allow for proper rest and recovery times. The strength training program is based on the following:
- Load: 60 to 70% of 1RM (one rep. maximum load)
- Repetitions: 10 to 15 repetitions
- Sets: 2 to 3 sets
- Rest: 2 to 3 minutes rest (in between sets)
- Speed: moderate contraction speeds (1-2-3 / 1-2-3)
- Frequency: 2 sessions (average of 60 minutes/session)
The exercises included in the strength training program are designed to accommodate an “at home” routine. The only equipment required for this program is resistance tubing for the strength exercises. For a set of resistance tubing (with handles) the cost is under $25.00.
Cool Down & Stretching Recommendations
The main purpose of cooling down is to bring breathing, body temperature and heart rate back to normal slowly. During the cool down routine you are allowing the blood to properly redistribute itself to the heart. This redistribution helps rid the muscles of lactic acid which can build up around the muscles during an aerobic workout.
If you stop exercising abruptly, blood can pool around the muscles of the legs causing insufficient blood flow and oxygen to the brain which can make you feel light-headed and dizzy. Dizziness, nausea and feeling worn out are common symptoms of an improper or no cool down period.
An effective cool down will also include your flexibility exercises. At the end of your workout your muscles will be warm for a deeper and more beneficial stretch.
The Next Step …
Now that you are in the “home stretch” it is easy to go overboard. Be cautious of your physical health and avoid costly injury. Listen to your body, get proper nutrition and hydration and get adequate amounts of sleep. Three more weeks to go so stay tuned for “12 Week Home Fitness Program – Week Eleven”!