The aim of this training programme is to promote physical and mental health, reduce the likelihood of llness and injury and improve longevity. Training should combine resistance exercise and cardiovascular exercise in order to promote all facets of physical wellbeing including cardiovascular, skeletal and immune health.
This training programme is based on a frequency of 3 sessions per week. Attempt to have at least one day of rest in-between each exercise session. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start theprogramme and a thorough cool down is performed after the programme.
The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises should be easy to moderate and should not elicit muscular fatigue upon completion of the specified sets and repetitions.
Any cardiovascular exercise can be performed for a total of 45 minutes. Your cardiovascular exercise may be a single exercise or combination of exercises and can include running, swimming,cycling, rowing or any other rhythmic cardiovascular exercise. Work should be performed at around 50-70% maximum heart rate.
Chest Press: 2 sets of 10-15 reps
Seated Row: 2 sets of 10-15 reps
Squats: 2 sets of 10-15 reps
Leg Press: 2 sets of 10-15 reps
Shoulder Press: 2 sets of 10-15reps
Abdominal Crunches 2 sets of10-15 reps
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.