BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 1
|
|
- Reynard Dorsey
- 5 years ago
- Views:
Transcription
1 BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 1
2 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express written permission of Body Systems Nutrition. INDEMNITY You agree to indemnify and hold Body Systems Nutrition, its parent, subsidiaries, affiliates, directors, officers and employees, harmless from any claim, demand, or damage, including reasonable attorney fees, asserted by any third party or arising out of your use of this document, product, and/or website. DISCLAIMER These statements in this document have not been evaluated by the Food and Drug Administration, or Health Canada. The information presented in this document is by no way intended as medical advice or as a substitute for medical counseling. Consult your physician before following any information presented in this document. The products recommended and information presented are not intended to treat, diagnose, cure, or prevent any disease. COPYRIGHT This document and Body Systems Nutrition are protected by copyright law and international treaty provisions and may not be copied or imitated in whole or in part. No logo, trademark, graphic or image from this document or Body Systems Nutrition may be copied or retransmitted without the express written permission of Body Systems Nutrition. BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 01
3 Ever wonder why marathon runners look small and soft, yet sprinters are ripped and muscular? High Intensity Interval Training or HIIT is the reason why. HIIT is a big metabolic step up compared to steady state cardio. It incorporates full out sprints for short periods of time combined with recovery periods to catch your breath, repeated over a duration of time. They re hard work, but they can keep your metabolism cranked for up to 38 hours post exercise. The longer you do HIIT, the longer your high intensity periods will be, and your rest periods become shorter. HIIT is a strategic addition to any program for maximal fat loss and enhanced metabolism and conditioning. So let s get to it. BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 02
4 THE HIIT RULES EQUIPMENT: The types of equipment that are allowed for HIIT are: 1. Stationary Bike 2. Elliptical 3. Treadmill INTENSITY: Full out sprints should be performed at 100% intensity. The recovery period should allow you to get your heart rate back to about 60% of it s max. You should be able to catch your breath again during the recovery period before starting the next sprint. TIMING: Your cardio session should occur: 1. Immediately following a resistance training session, or 2. 5 hours apart from your resistance training session. For example, if you do your cardio at 6am, do not do your strength training until at least 11am. STRETCHING: Light stretching after your cardio workout is acceptable, but never before. We don t stretch to warm up, we warm up to stretch! WARM UP: Warm up lightly at an intensity of about 40% of your maximum heart rate for about 5 minutes before your first sprint. COOL DOWN: A 5 minute post workout cool down is recommended where you slowly decrease intensity and fully catch your breath. For example, if the cardio session is at 100% of your maximum heart rate then the cool down period after will proceed as follows: 1 minute at 80%, 1 minute at 60%, 1 minute at 40%, 1 minute at 20%, 1 minute at 10%. * Warm up and Cool down time does not count toward the total duration of your prescribed cardio session. For example, a 30 minute cardio session will also include a 5 minute warm up and a 5 minute cool down, resulting in a total of 40 minutes of exercise. The chart below indicates the maximum intensity reached at each stage of HIIT. This example is based on a 30 minute session containing 30 second sprints, and 4 minute rest periods. ( 30 MIN - 30 SECOND SPRINTS WITH 4 MIN REST ) 100% HEART RATE / INTENSITY (%) 80% 60% 40% 20% REST WARM UP ( 5 MIN ) COOL DOWN ( 5 MIN ) TIME (MIN.) BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 03
5 YOUR HIIT A SCHEDULE HIIT: 30 SECOND SPRINTS, AND 4 MINUTE REST PERIODS, FOR 30 MINUTES Stage 3: Rest 60% Max Heart Rate 4 Minutes YOUR HIIT B SCHEDULE HIIT: 30 SECOND SPRINTS, AND 3 MIN REST PERIODS, FOR 30 MINUTES Stage 3: Rest 60% Max Heart Rate 3 Minutes BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 04
6 YOUR HIIT C SCHEDULE HIIT: 30 SECOND SPRINTS, AND 2 MINUTE REST PERIODS, FOR 30 MINUTES Stage 3: Rest 60% Max Heart Rate 2 Minutes YOUR HIIT D SCHEDULE HIIT: 30 SECOND SPRINTS, AND 1 MIN REST PERIODS, FOR 30 MINUTES Stage 3: Rest 60% Max Heart Rate 1 Minute BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 05
7 BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT ADVANCED 06
BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 1
BODY SYSTEMS TRANSFORMATION CHALLENGE PROGRAM: HIIT BEGINNER 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express
More informationBODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1
BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without
More information2015 Intermediate Level Triathlon Training Program By Sean Molina
2015 Intermediate Level Triathlon Training Program By Sean Molina (Please note that this plan is generic and individual athletes may require modification for optimal performance. It is intended only as
More informationMATERIALS. You agree that you will not redistribute, copy, amend, or commercially
ARMS & 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express written permission of Blue Star Nutraceuticals. INDEMNITY
More informationDropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
More informationand Beyond. Ruckus Publishing and Kill Mode Training Co., Inc.
1 Dan Long s 8 Week Hardcore Do Anywhere Bodyweight Training Program with Follow- Along Video Dan Long s Kill Mode Mindset If I told you that hundreds of my clients not only hit their goals, but they SHATTERED
More informationMATERIALS. You agree that you will not redistribute, copy, amend, or commercially
24 HOUR BAR STAR 1 MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express written permission of Blue Star Nutraceuticals.
More informationCopyright 2014 by Dawn Sylvester
Copyright 2014 by Dawn Sylvester All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other
More informationIf you re going to be truly successful at doing pull ups, you need to get rid of the flub hanging around your middle.
If you re going to be truly successful at doing pull ups, you need to get rid of the flub hanging around your middle. Fat loss from cardio? That s what most would think. (Dreaded cardio). Do you think
More informationJumpstart, Fitness Assessment, & Body Composition
Jumpstart, Fitness Assessment, & Body Composition Waiver, Release and Hold Harmless Agreement In consideration of permission granted by Purdue University allowing me to participate in Personal Training
More informationAnthony Alayon Presents Slim In 60 Seconds Workout
Anthony Alayon Presents Slim In 60 Seconds www.truthaboutfoodingredients.com 2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any
More informationPedaling for Parkinson s Colorado What is Pedaling for Parkinson s?
What is Pedaling for Parkinson s? PFP is a non-profit organization focused on improving the quality of life for people with Parkinson s disease. Through a simple innovative exercise program using stationary
More information10 Week ADVANCED 5KM TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to
More informationPersonal Training Health Screening Questionnaire
RC Health and Fitness, LLC. 10350 Ironbridge Road Chester, VA 23831 (804)248-0222 Personal Training Health Screening Questionnaire Personal Information Today s date: Title: O DR. O Mr. O Mrs. O Ms. Name:
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationAFFILIATION PROGRAM AGREEMENT
AFFILIATION PROGRAM AGREEMENT This AFFILIATION PROGRAM AGREEMENT (this Agreement ) is made and entered into by and between FACULTY PHYSICIANS & SURGEONS OF LLUSM dba LOMA LINDA UNIVERSITY FACULTY MEDICAL
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
More informationLinn-Benton Community College SPRING 2013 PE 185A: CIRCUIT WEIGHT TRAINING
Linn-Benton Community College SPRING 2013 PE 185A: CIRCUIT WEIGHT TRAINING INSTRUCTOR: Cindy Falk falkc@linnbenton.edu 541-917-4240 AC 111 AVAILABLE TIMES: 7 a.m. 8:50 a.m. MWF 12 p.m. 1:50 p.m. MWF 4
More informationGIRLSGONESTRONG presents STRENGTH FAT LOSS. for
GIRLSGONESTRONG presents STRENGTH Training for FAT LOSS Disclaimer: This publication and the information presented herein is provided for informational and educational purposes only and is not to be interpreted
More informationt H E w o LEVEL II r k o u t
t H E w o LEVEL II r k o u t DisclaimeR The contents of this program ( The Workout ) was prepared by Methods Of A Modern Male LLC. The information and program provided is designed to help individuals of
More informationWaiver, Release and Hold Harmless Agreement Personal Training Services
Waiver, Release and Hold Harmless Agreement Personal Training Services I,, the undersigned, affirm that I am participating voluntarily in Personal Training Services. (Print name) I (together with my parent
More informationTREADMILL PROGRAM GUIDE 3 CUSTOMISABLE + 17 PRESET PROGRAMS
TREADMILL PROGRAM GUIDE CUSTOMISABLE + PRESET PROGRAMS DISCLAIMER You should consult your physician, doctor or other health care professional before starting or taking part in any of our workout guides.
More informationLinn-Benton Community College Winter 2017 PE 185A: CIRCUIT WEIGHT TRAINING -- CRNs: 32301, 32302
Linn-Benton Community College Winter 2017 PE 185A: CIRCUIT WEIGHT TRAINING -- CRNs: 32301, 32302 INSTRUCTOR: Cindy Falk falkc@linnbenton.edu 541-917-4240 AC 111 AVAILABLE TIMES: MWF 12 12:50 p.m. and 1:00
More information14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS
14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS http://www.liveforgym.com 1 SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 14 Day Overview 6 Week 1 7 Week 2 12 Warmup Stretches 17 2 LEGAL NOTICE
More information9 th Grade Physical Education
NAME: Class Period: 9 th Grade Physical Education Sheboygan North High School Physical Fitness Definition of Physical Fitness: All though this is a widely accepted definition of Physical Fitness most experts
More information12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE
ABOUT THE WALK 12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE The Boston Marathon Jimmy Fund Walk presented by Hyundai raises the most money of any singleday walk in the nation and has raised more
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
More informationLEVEL 3. Training Program. Getting Started:
Training Program LEVEL3 Training Program ADVANCED page 2 Training Program TIPS page 7 We ve developed an Advanced Training Program (Level 3) to help you attain your weight-loss goal. The program is separated
More informationP: F: balance. Some exercise equipment will be used such as treadmills, NuSteps and resistance devices.
The Burke Rehabilitation Hospital recognizes the need to stay physically fit at all ages and functional levels. The Fit 4 Life After Stroke exercise program provides an exercise setting for people who
More informationP: F: Session Information Sessions are held quarterly, registration is ongoing. Monday, Wednesday 2:00PM 3:00PM
The Burke Rehabilitation Hospital recognizes the need to stay physically fit at all ages and functional levels. The Fit 4 Life After Stroke exercise program provides an exercise setting for people who
More informationCopyright Notice. Disclaimer and/or Legal Notices
Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval
More information1. Check with your doctor before starting any new exercise or diet program.
Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are
More informationMy name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes.
x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc
More informationCardio For Your Core
Cardio For Your Core Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More informationThe Shoulders & Arms Program
The Shoulders & Arms Program By Michael Hermann Phase 1: 1 Seated Dumbbell Shoulder Press Unsupported Sit as tall as possible with dumbbells above the shoulders and in alignment with the ears. Whilst keeping
More information1. Check with your doctor before starting any new exercise or diet program.
Extremely Flat Abs Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More informationIntensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
More informationFlatter Stomach By Anthony Alayon
5 Flatter Minutes To A Stomach By Anthony Alayon www.truthaboutfoodingredients.com 2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property
More information14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
More informationATS Longbeach Coastal Classic MTB 35km Training Programme
Monday Tuesday Wednesday Thursday Friday Saturday Sunday 19 Sept 21 24 26 Sept 3 Oct 10 Oct 17 Oct 24 Oct 4 11 18 28 5 12 19 26 29 6 13 30 7 14 21 28 1 Oct 8 MTB 60min 15 29 2 9 16 Cycle 75mins Cycle 75mins
More informationCohen Good Life Center Employee/Volunteer Fitness Facility - Facility Guidelines -
1. ENROLLMENT PROCESS: 2. POLICY: Cohen Good Life Center Employee/Volunteer Fitness Facility - Facility Guidelines - a. Read and sign the Facility Guidelines form. b. Read and sign, along with your physician,
More informationDisclaimer!! Bikini Belly Super Sculpt
Super Sculpt Series Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More informationSteel Pumping Suspension Power-Sets. By: Dan Long, CKMT
0 Steel Pumping Suspension Power-Sets By: Dan Long, CKMT 1 Copyright Notice No part of this document may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationThis guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC
This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for
More informationRapid Fitness & Fat Loss Cardio - 16 week programme
Rapid Fitness & Fat Loss Discover How To Get Twice The Fat Loss In Less Than Half The Time! WHY DOES THIS WORK SO WELL? By Robin Buck, BSc Physio, CSCS www.fitnessbootcamp.co.za The traditional approach
More information5-Week Cardio Plan. Week 1- This week will consist of 2 interval days and 1 steady state day.
5-Week Cardio Plan This is your 5-week cardio plan. These are the exact workouts that you should do each day. If you take class twice a week then you want to be doing your cardio on your off days, or non-class
More informationUSCGA Health and Physical Education Fitness Preparation Guidelines
USCGA Health and Physical Education Fitness Preparation Guidelines 1 Table of Contents Fitness Preparation Guidelines.3-4 Recommended Running Paces. 5 Movement Prep and Dynamic Flexibility 5 Week 1.....6
More informationBikini Belly Forever Blueprint
Bikini Belly Forever Blueprint Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered
More information&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided
More information½ marathon and marathon training zone
½ marathon and marathon training zone 2009 Benefits of Marathon Training Checklist for Getting Started Injury Prevention Basics Selecting Proper Foot wear Running Gear Importance of Warm Up & Stretching
More informationCARDIO WORKOUT PLAN Emma Rawlings
CARDIO WORKOUT PLAN Emma Rawlings CARDIO PROGRAMS Below is a list of 3 different types of cardio. HIIT, MISS & LISS. All types of cardio are very effective in their own unique way, the choice of cardio
More informationWelcome to Pulmonary Rehab
Patient Education Welcome to Pulmonary Rehab This handout is designed to help you get started in our program. We encourage you to read it before coming to your first class. Feel free to ask questions or
More informationkj apa Workout Routine
kj apa Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationCardiorespiratory Lesson #5. Alternative Intervals Optional Lesson Alternative: SWORKIT
Cardiorespiratory Lesson #5 Alternative Intervals Optional Lesson Alternative: SWORKIT Objectives: By the end of this lesson, students will be able to: 1. Maintain or improve health-related fitness by
More informationHello, Fundraiser! All the best, Julie Lowe Ronald McDonald House Charities of Greater Washington, DC
Hello, Fundraiser! We are so excited to work with you on your fundraising event in support of Ronald McDonald House Charities of Greater Washington, DC and help Raise Love for the families we support!
More information14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
More informationCSA Briefing Note Regarding Joint Application against the University and Re-Commencing Collection of CFS/CFS-O Fees
CSA Briefing Note Regarding Joint Application against the University and Re-Commencing Collection of CFS/CFS-O Fees The CSA and University of Guelph undergraduate students have been members of the Canadian
More information5 day workout routine
Workout Overview The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize
More informationP: F:
Fit 4 Life Exercise Programs provide an exercise setting for people who do not require ongoing physical therapy or occupational therapy. Fit For Life l Strength and Conditioning 1 The Strength and Conditioning
More informationPersonal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH
Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong
More informationMy 6-Week Physical Activity Guide. Moving Always - In All Ways!
My 6-Week Physical Activity Guide Moving Always - In All Ways! Goals of Your Program: This 6-week program is designed to help you start to get active and to provide you support. Each week you will receive
More information5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k
5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The
More informationCASPER COLLEGE COURSE SYLLABUS PEAC Physical Fitness and Wellness III LECTURE HOURS: 0 LAB HOURS: 2 CREDIT HOURS: 1
SEMESTER/YEAR: Spring 2017 CASPER COLLEGE COURSE SYLLABUS PEAC 2003 01 Physical Fitness and Wellness III LECTURE HOURS: 0 LAB HOURS: 2 CREDIT HOURS: 1 CLASS TIME: TBA DAYS: MTWTHFS ROOM: Fitness Center
More informationEXERCISE TRAINING UPDATE From Dr. Hoffman. Exercise for Maximum Energy and Maximum Fat Burning Without Burning Yourself Out.
EXERCISE TRAINING UPDATE From Dr. Hoffman Exercise for Maximum Energy and Maximum Fat Burning Without Burning Yourself Out. There is a lot of competing research out there between aerobic training and high
More informationDiploma in Health and Fitness Part I
Diploma in Health and Fitness Part I Real Fitness For Real Results Lesson 1 How do you measure up? Presented by: Jonathan Ledden Course Educator EQF Level 5 Personal Trainer / Strength & Conditioning Coach
More informationFifteen Hidden Truths of the Fitness Industry
Fifteen Hidden Truths of the Fitness Industry And How You Can Use Them to Get Leaner and Stronger! Jordan Moorhead 8/28/2014 This free publication is provided by Jordan Moorhead and JM Custom Fitness as
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More informationStaying Fit With Kidney Disease
Staying Fit With Kidney Disease Many people with chronic kidney disease (CKD) are enjoying the improved health and increased physical strength that come from a regular exercise routine. You may want to
More informationBELL WORK. Do you have any fitness goals and if so what are they? What are you currently doing to achieve those goals?
BELL WORK Do you have any fitness goals and if so what are they? What are you currently doing to achieve those goals? REVIEW What are the four measures of fitness? HEART AND LUNG ENDURANCE MUSCLE STRENGTH
More informationCFF WEIGHTED VESTS THANK YOU! PARTS LIST. Assembly & Care Instructions
CFF WEIGHTED VESTS Assembly & Care Instructions THANK YOU! We re glad you chose our weighted vest (CFF WVST). Please review these instructions to ensure you get maximum utility and value from your new
More informationRUN/ALTERNATE AEROBIC APFT Improvement Guide:
The Ultimate RUN/ALTERNATE AEROBIC APFT Improvement Guide: How to Crush Your Run, Swim, Bike, or Walk Event www.guardyourhealth.com CONTENTS Chapter 1 Set Your Goals...3 Run and Alternate Aerobic Events
More informationTomTom Fitness Age User Manual 1.0
TomTom Fitness Age User Manual 1.0 1st September 2017 Contents All about TomTom Fitness Age 3 Which devices can I use? 4 Quick tutorial 5 Your Fitness Age... 5 Fitness Points... 5 Effort Matters... 7 Everyone
More informationFitness Guide (316)
Fitness Guide (316)-978-5278 Getting Started The Heskett Center offers and maintains facilities and programs of the highest quality in order to help its members reach their fitness goals. The staff is
More informationBODY WEIGHT EDITION. Who needs the gym when you can exercise in the convenience of your living room floor?
Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationProgram Log & Workout Guidelines: Please read this before your first workout.
Program Log & Workout Guidelines: Please read this before your first workout. Start Slow, Life is a Marathon: You should consult a doctor if you have any underlying health issues or you have not worked
More informationADULT PRE-EXERCISE SCREENING TOOL
ADULT PRE-EXERCISE SCREENING TOOL This screening tool does not provide advice on a particular matter, nor does it substitute for advice from an appropriately qualified medical professional. warranty of
More informationHigh-intensity Interval Ideas for Your Classes and Clients
High-intensity Interval Ideas for Your Classes and Clients By Amanda Vogel, From ACE newsletter July 2017 By now, you ve heard a lot about the many advantages of high-intensity interval training (HIIT)
More informationHigh Cadence Training for Cyclists. Objectives
HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you
More information2
Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are
More informationASSESSING BODY COMPOSITION
ALL ABOUT EXERCISE ASSESSING BODY COMPOSITION BODY MASS INDEX Body Mass Index (BMI) is a number calculated from a person s height and weight. BMI is an indicator of total body fat and is used to screen
More informationFINAL SHRED DIET. After weeks of preparation, its t-minus 10 days to your big day.
Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationOntario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right
1 Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right for you. You should be in good physical condition
More informationRelease of Liability. Participant Signature: Participant Name (please print): Signature of Witness:
Release of Liability In consideration of being allowed to use NextEra Energy Health & Well-Being Fitness Center facilities and equipment, and being allowed to participate in fitness and wellness program
More informationArea of Learning: PHYSICAL AND HEALTH EDUCATION Fitness and Conditioning Grade 11 BIG IDEAS
Area of Learning: PHYSICAL AND HEALTH EDUCATION Fitness and Conditioning Grade 11 BIG IDEAS Our personal fitness can be maintained or enhanced through participation in a variety of activities at different
More information5 HIIT Workouts To Get Your A** In Shape
5 HIIT Workouts To Get Your A** In Shape Burn Off The Fat WITHOUT Losing Muscle These 5 workouts follow the protocol of High-Intensity Interval Training (HIIT). If you don't know what HIIT is, basically,
More informationENROLMENT FORM. Title: First Name: Surname: Postal Address: Postcode: Emergency Contact: Relationship: Phone: What is your main fitness goal?
ENROLMENT FORM Personal Information Title: First Name: Surname: Date of Birth: Sex: Female Male Postal Address: Postcode: Phone: Home: Work: Mobile: Email: Preferred method of contact: Letter Phone Email
More information30 Minute Beginner s HIIT Workout
30 Minute Beginner s HIIT Workout Contents Disclaimer... 3 Introduction... 4 Exercise 1 Burpees... 5 Main Muscle Groups Worked... 5 Exercise Steps... 5 Exercise 2 Chin Ups... 6 Main Muscle Groups Worked...
More informationThis guide book must only be used in conjunction with the accompanying audio class.
This guide book must only be used in conjunction with the accompanying audio class. P.1 Medical Warning. Check with your doctor before starting this or any other exercise program in particular if you suffer
More informationACCELERATE THE WAY THEY TRAIN
ACCELERATE THE WAY THEY TRAIN S-Force HIIT Protocols S-Force HIIT Protocols Matrix S-Force HIIT Protocols execute mission-critical objectives necessary to improve athletic acceleration in sprint-running
More informationHow to select an age-friendly fitness facility
How to select an age-friendly fitness facility International Council on Active Aging a division of ICAA Services inc. www.icaa.cc How to select an age-friendly fitness facility The International Council
More informationWHAT IS BURST TRAINING?
BURST TRAINING WHAT IS BURST TRAINING? Burst Training a form of high-intensity interval training (HIIT), consisting of a series of bursts in your workout, followed by a period of rest. Bursts are when
More information4 Weeks of High-Intensity Cardio Exercises for Accelerated Fat Loss. Author: Nathan Gotch. Cardio Training Freak
4 Weeks of High-Intensity Cardio Exercises for Accelerated Fat Loss Author: Nathan Gotch Cardio Training Freak Index Introduction... 3 Are you unsatisfied with your current cardio routine? Important Tips...
More informationATHLETE START UP QUESTIONNAIRE The first step in the coaching process is filling out the athlete questionnaire. Once completed, back to me.
ATHLETE START UP QUESTIONNAIRE The first step in the coaching process is filling out the athlete questionnaire. Once completed, email back to me. General/Medical 1. Name 2. Address 3. E-mail 4. Phone Best
More informationArea of Learning: PHYSICAL AND HEALTH EDUCATION Fitness and Conditioning Grade 12 BIG IDEAS
Area of Learning: PHYSICAL AND HEALTH EDUCATION Fitness and Conditioning Grade 12 BIG IDEAS Our personal fitness can be maintained or enhanced through participation in a variety of activities at different
More informationSubject: Outpatient Phase Ii Cardiac Rehab Individualized Treatment Plan And Exercise Prescription
CARDIAC REHAB POLICY & PROCEDURES Policy #: CR 208 Subject: Outpatient Phase Ii Cardiac Rehab Individualized Treatment Plan And Exercise Prescription Purpose: To establish guidelines for developing and
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationBTEC. Name: Student Guide. BTEC Level 2 Unit 1- Fitness for Sport and Exercise
BTEC BTEC Level 2 Unit 1- Fitness for Sport and Exercise Student Guide Name: 1 Before we start Overview This unit covers four keys areas (learning aims): A: Know about the components of fitness and the
More information