The Basic Fitness Template

Keeping in mind the principles of planning your exercise program, discussed in my last blog, your fitness routine should be simple and well structured.  Generally, you should be working out three times per week with a rest day between each workout day so that your muscles have time to recover and get stronger.  Monday, Wednesday, Friday seems to be the default standard when it comes to scheduling workouts for most people but you should do whatever works for you.

Ideally, you should be working out for between 30 and 60 minutes, which is 1.5 to 2 hours per week.  When you think about it, that is not a big commitment.  On those three days you should follow this simple structure.

1. A 5 minute warm up.  This does not need to be strenuous, all you are trying to do is raise your core temperature slightly and increase the blood flow to the muscles you plan to work on.  I personally prefer the rowing machine for warm ups, because it works all of the major muscle groups.
2. Thirty minutes of your chosen workout, e.g. weights, TRX, Kettlebells or aerobic exercise.  This is the main game and the reason you are in the gym, so don’t short change yourself.
3. Five to ten minutes of stretching to cool down and bring your heart rate back to a normal state.

Key Decisions

Now that you have your structure, timing and days that you will be training, there are some basic decisions you need to make in order to choose the best workout for you.

Building Strength

The simple rule of thumb for building strength is to lift heavy weights.  Combining heavy weights with a low number of repetitions across 3 to 5 sets is the best formula but the keys to success are working to genuine fatigue on each set and rest.  Do not underestimate the value of resting between sets, 1 – 2 minutes, and resting between workouts so that your muscles can recover.

Building Stamina

Building stamina, or muscular endurance, on the other hand is all about not resting.  The idea is to lift and keep lifting until you cannot lift any more.  Muscular endurance requires you to lift moderate weights for a high number of repetitions, say 15 – 20 reps across 3 – 5 sets.  Once again, rest is one of the keys to success so you should keep your rest between sets to a maximum of 30 seconds.

Combining Strength and Stamina

For most people, the ideal fit lies somewhere in the middle ground between strength and endurance.  To achieve a well-rounded result, aim to combine the principles of both as follows:

1. Complete 5 set, 1 x 30 reps, 1 x 15 reps, 1 x 8 reps, 2 x 5 reps.
2. Start with a light weight that allows you to just complete the first set.
3. Increase the weight for each subsequent set by 2.5 – 5 kgs.
4. The last 3 sets should be difficult to complete.

To add more intensity into this workout, you can add supersets in to the workout after each completed set.

This approach to building strength and stamina is a proven approach that has been used successfully by Australian soldiers for a number of years.  For a personalised program based on this model, contact me for more details.  E: drew@brightshare.com.au

Copyright © 2014 by Drew Dale

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