|ASPEN's Exercise Training Guidelines
(Perform exercises 3 times per week/ increase weight by 5lbs every 2 weeks)
-Weeks 1-2: Perform 15 reps for 1 set
-Weeks 3-4: Perform 12 reps for 2 sets
-Weeks 5-12 Perform 8-12 reps for 3 sets
Rest & Recovery:
-Rest for 30 sec to 2 min immidiatly following each set of exercises.
-This amount of time is necessary to remove some lactic acid and waste products from your working muscles and helt to build a lactic acid tolerance. Hence, your muscular endurance will improve. * To increase CV endurance, rest only 30 sec.
(Perform exercises 3-5 times per week)
Intensity should range from 50%-85% of HRR for 20-60 min.
(Perform a warm-up and cool-down prior to and following each exercise bout)
-Warm-up for 5-10 min at 60% of your HRR.
-Cool-down for 10 min at 35-50% of your HRR
Stretching can be performed 7 days per week as many times a day as is necessary according to ACSM Guidelines (1995). But, make sure you are warmed up first!!!
-Stretch for 5-10 min after the warm-up and/or folling the cool-down
-Do not bounce while stretching!!
-Hold each stretch in a static position for 15-30 sec. for 1-3 sets per muscle group.