Fit For Life’s 3 Day Plan
I get a lot of questions about what type of exercises people should be doing, how many times a week, at what intensity and so on. Obviously, my response is “come down and join some classes!”, but I understand that not everyone can make the time or commitment. So, here is a sample routine to try out. Throughout the workouts I will mention RPE (rating of perceived exertion). This is basically just a scale of 1- 10 based on how hard you are working, 1 being sitting on the couch and 10 could be sprinting as hard and fast as you can. It is a good way to monitor your effort and is different for everybody.
This is where you runners out there thrive! Go out for a nice long run, get your heart rate up to a steady state and keep it there, RPE 5-6. This will be hard at first if you are not a regular runner but I promise you it gets better!!! There are also running workshops and routines available for free in our community and online to help you reach your goals, whether it’s to just break that 1/2 hour mark or train for a 1/2 marathon. You can also get this done in the gym on the cardio equipment. My advice is to break up your hour into three 20- minute intervals on different machines to prevent boredom. Just don’t take longer than 2 minutes to get to the next machine!
Wednesday- (Interval Training)
This is my favorite style of training and what I tend to teach the most of in my classes. Depending on your goals this can incorporate all types of exercises and is generally measured by time: 2 minutes work, 30 seconds rest and repeat (RPE 6-8). With this format of training you can incorporate strength, agility, endurance, plyometrics, etc. I like to use a lot of body weight exercises, low weight with high repetition. If you have a gym membership, ask the staff where the circuit equipment is. Almost all gyms have one set up and the machines are usually already numbered for you. Pick 5 or 6 machines to start with and see how it feels. You can always tweak the order to suit your needs.
Now depending on the goals, your strength workout can vary. My suggestion is to do a full body workout consisting of 3 sets of 8 reps for each exercise. The trick is to find a weight that is just heavy enough for you to be able to lift 6-8 times. You are not trying to bulk up here and, at 1 day a week, I don’t believe you will. What will happen though is you will get stronger which is not a bad thing! Try adding a few compound exercises to work your whole body, for example squats, lunges, cleans, deadlifts, etc. Again, if you run out of ideas, the internet is a great place to look. Try Women’s Health or Women’s Fitness online.
In our women’s classes and bootcamps I rotate through these 3 styles of training, so depending on how many classes a week you attend you will get to try out all formats for training! Come try one out. Class times are posted on the North Shore Mama Events/Activities Calendar and on my website.
Enter to WIN a 1-hour personal training session and a Mommy & Me class with Colin!! This is a great opportunity to establish a new routine or enhance your existing routine! Good luck!
ve a group of friends you would like to train with privately in the comfort of your home, that can be arranged as well.