Crosstrain. Purpose: What To Do. Goals

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Laura Wiggins
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1 1 Purpose: To get you moving! To educate you on proper exercise practices To assist you in building a sustainable and comprehensive exercise routine What To Do 1. Begin by writing down a few goals for the next month in the right hand column. 2. or each week of pril, record the exercise you performed and the duration. Then indicate whether it was aerobic, flexibility, strength, or active rest by writing in the associated letter in the space provided on the calendar attached. 3. Every week you should perform all of the following: at least one aerobic workout, at least one strength workout, at least one flexibility workout, and at least one active rest day. 4. In this packet you will find exercise recommendations and an optional strength workout for you to include in your training. 5. hare on the 12 Tweaks acebook page when you ve completed all four crosstrain workouts (aerobic, strength, flexibility, active rest) each week! Goals In the next week I will In the next month I will fter this challenge ends I will... Don t forget to participate on the 12 Tweaks acebook page to find exercise partners, share your favorite exercise activities, and record your personal achievements!

2 Each week perform LL of the following t least one strength training workout t least one flexibility workout t least one aerobic workout t least one active rest day Refer to the Recommendations page for examples of each activity. Record the exercise you performed and the duration. Then indicate whether it was aerobic, flexibility, strength, or active rest by writing in the associated letter in the box on that day. We included some suggestions on the calendar. n asterisk (**) indicates the class occurs weekly, even if it is not listed on your calendar every week. or more information, visit the GatorCare calendar at 2 Monday, pril 3 **TRONG by Zumba, 6:00-7:00 p.m., U Health hands Cancer Hospital Tuesday, pril 4 **Yoga, 12:15-1:00 p.m., Ustler Hall s trium trength erobic lexibility Wednesday, pril 5 Thursday, pril 6 riday, **Zumba, 5:20-6:20 p.m., Cancer and Genetics Research Complex **Zumba, 5:45-6:45 p.m., enior Recreation Center R ctive Rest pril 7 aturday, pril 8 **Pilates, 9:45-11:15 a.m., Tanglewood Village Commons Room unday, pril 9

3 Each week perform LL of the following t least one strength training workout t least one flexibility workout t least one aerobic workout t least one active rest day 3 Monday, pril 10 **TRONG by Zumba, 6:00-7:00 p.m., U Health hands Cancer Hospital Tuesday, pril 11 Wednesday, **Yoga, 12:15-1:00 p.m., Ustler Hall s trium trength pril 12 Thursday, **Zumba, 5:20-6:20 p.m., Cancer and Genetics Research Complex erobic pril 13 **Zumba, 5:45-6:45 p.m., enior Recreation Center lexibility riday, pril 14 R ctive Rest aturday, pril 15 **Pilates, 9:45-11:15 a.m., Tanglewood Village Commons Room unday, pril 16

4 Each week perform LL of the following t least one strength training workout t least one flexibility workout t least one aerobic workout t least one active rest day 4 Monday, pril 17 **TRONG by Zumba, 6:00-7:00 p.m., U Health hands Cancer Hospital Tuesday, pril 18 Wednesday, **Yoga, 12:15-1:00 p.m., Ustler Hall s trium trength pril 19 Thursday, **Zumba, 5:20-6:20 p.m., Cancer and Genetics Research Complex erobic pril 20 **Zumba, 5:45-6:45 p.m., enior Recreation Center lexibility riday, pril 21 R ctive Rest aturday, pril 22 **Pilates, 9:45-11:15 a.m., Tanglewood Village Commons Room unday, pril 23

5 Each week perform LL of the following t least one strength training workout t least one flexibility workout t least one aerobic workout t least one active rest day 5 Monday, pril 24 **TRONG by Zumba, 6:00-7:00 p.m., U Health hands Cancer Hospital Tuesday, pril 25 Wednesday, **Yoga, 12:15-1:00 p.m., Ustler Hall s trium trength pril 26 Thursday, **Zumba, 5:20-6:20 p.m., Cancer and Genetics Research Complex erobic pril 27 **Zumba, 5:45-6:45 p.m., enior Recreation Center lexibility riday, pril 28 R ctive Rest aturday, pril 29 **Pilates, 9:45-11:15 a.m., Tanglewood Village Commons Room unday, pril 30

6 or videos of strength, aerobic, and flexibility at-home workouts, visit www.gatorcare.org/12tweaks.

6 6 or videos of strength, aerobic, and flexibility at-home workouts, visit trength erobic Duration: minutes Duration: minutes Perform one to three sets of 8 to 12 repetitions for each Examples of aerobic exercises: power walking, cycling, strength exercise, and rest for seconds in between running, swimming, taking aerobic classes such as Zumba, sets. If you are new to strength training, start with one set of hiking, stair climbing, elliptical, kayaking, or the rowing each exercise per workout and work up to three. machine. Examples of strength training activities: Lifting weights, body If you can not complete at least 30 continuous minutes of weight exercises (squats, push-ups against a wall, lunges, aerobic activity, feel free to break it up! or example, you planks), resistance bands, classes that involve strength can do three separate 10-minute intervals or two 15-minute training, weight machines, or even lifting objects such as intervals throughout the day, as long as you do canned goods or water bottles at home. minutes total in a day! lexibility ctive Rest Can be done on your own or in a flexibility based group- Definition: Performing physical activity at a much lighter fitness class. volume than a normal workout in order to stimulate the If performing on your own, be sure to stretch every major recovery process without excessive stress on the body. muscle group for 30 to 60 seconds total. or example, you ctive rest does not have to be a burden, it can (and can perform an arm stretch for 20 seconds, rest, and then should) be fun! perform it again for 20 seconds for a total of 40 seconds stretch time. Examples of active rest: walking the dog, mowing the lawn, going for a casual walk, cleaning the house, grocery Examples of flexibility: stretching on your own, yoga class, or shopping, going to the mall, swimming for fun, gardening, tai chi. yardwork, playing with your kids, bowling, playing mini golf, playing risbee, or throwing a football.

7 7 Week 1 Week 2 Week 3 Week 4 Exercise et ets/reps ets/reps ets/reps ets/reps quat to bench tep-up Good mornings Push-ups on wall BOR with RB Lateral Raise with RB upine Heel Taps Reps: Repetitions DB: Dumbbell OHP: Overhead Press BW: Body-weight RB: Resistance Band BOR: Bent Over Row Bird-dog or exercise explanations, see next page. Prior to exercising, warm up by performing any type of light aerobic exercise such as walking or jumping jacks for 5-10 minutes. Perform 8-12 repetitions in each set. Perform 2-3 sets. Rest seconds in between each set. eel free to add in additional exercises if you wish!

8 or video demonstrations of each exercise, go to 8 quat: it back to the bench, and stand back up. Keep your weight on your heels. Do not let knees come in front of toes. queeze your backside at the top of each repetition. Keep core tight. Once you master the squat to the bench, feel free to remove the bench. tep-up: tep up onto a platform squeezing your backside at the top of each repetition. Keep weight on the heel of the front foot throughout movement. tep back down and repeat on opposite side. Keep core tight. Good Mornings: Bend forward to where you feel a light stretch in your hamstrings and stand back up squeezing your backside at the top of each repetition. Keep back flat, shoulders back, and core tight. Push-Ups On Wall: Perform a push-up with your hands on a wall instead of on the ground. Be sure to go all the way down and all the way back up. Keep your elbows in, shoulders down, and core tight. If it is too easy on a wall, feel free to move to a lower surface. Bent Over Row with Resistance Band: Begin by placing the resistance band under your feet while holding the two sides of it in your hands. Bend over with bent knees and a flat back, pull the resistance band straight back to your armpits, and pinch your shoulder blades back together. Be sure there is tension in the resistance band before you begin the movement. Lateral Raise with Resistance Band: Begin with the resistance band under one foot while holding the other end of the band with the same side hand. Perform this exercise by slowly raising the resistance band to shoulder level with a straight arm, and then bringing it back down to the starting position. Keep core tight and backside squeezed. upine Heel Taps: Core exercise. Begin lying on your back with your knees stacked over your hips and bent at a 90 degree angle. Perform exercise by slowly lowering one leg, tapping your heel to the ground, and bringing the leg back to starting position. Repeat on other side. Remember to keep core tight. Be sure to keep a neutral spine throughout movement. Bird-Dog: Begin by positioning yourself on your hands and knees. Extend one arm and the opposite leg of that arm out in front/ behind you. Continuing to balance, bring the arm and leg inwards and touch your elbow and knee together underneath you. Extend them out once again, and then return to starting position. Repeat on opposite side. Keep core very tight!

Racquet Sports Training Program

Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,