Women Training
Routine #2 by Rossella Pruneti
In the First Part...
I gave you a top of the notch leg workout especially targeted for us
ladies.
NOW...
I'm helping you how to implement cardio in this routine. Cardio is an
effective tool for overweight women. It also is essential for those
who are getting ready for a show or a photo shoot. However, I rely mostly
on weight training.
LEVEL
Caution: Before you embark on any nutrition, supplementation, and/or
training program, you must consult your physician or other licensed
professional to ensure that you are in good health and that the regimen
suggested will not harm you.
CYCLE (1, 2, 3 = Week number, A = Cardio; B
= Weight Training)
| |
|
Mon. |
Tue. |
Wed. |
Thur. |
Fri. |
Sat. |
Sun. |
| 1 |
A |
30 minutes |
30 minutes |
30 minutes |
30 + 30 minutes |
30 minutes |
30 minutes |
30 + 30 minutes |
| B |
LS+T2 |
T1 |
LS |
OFF |
T2 |
LS+T1 |
OFF |
| 2 |
A |
Outdoor running |
30 minutes |
Outdoor running |
30 + 30 minutes |
30 minutes |
Outdoor running |
30 + 30 minutes |
| B |
LS |
T1+T2 |
LS |
OFF |
T1+T2 |
LS |
OFF |
| 3 |
A |
Outdoor running |
30 minutes |
30 minutes |
30 + 30 minutes |
30 minutes |
Outdoor running |
30 + 30 minutes |
| B |
LS+T1 |
LS+T2 |
LS+T1 |
OFF |
LS+T2 |
LS |
OFF |
This routine works best when it is incorporated
into 3-week micro cycles. When you complete the program, you can then
repeat the cycle for another 3 weeks.
LEGENDS
30 minutes
Choose among treadmill, brisk walking on inclined treadmill, stair climber,
stationary bicycle, recumbent bicycle, versa climber, rowing machine.
30 + 30 minutes
In these days you have to do two cardio sessions. Make sure to rest
at least 8 hours between cardio sessions. For example, the first in
the morning and the last at night.
Outdoor training
Run 300 yards at 80% of your max heart beat, then 100 yards at a slower
pace to recover. Repeat 5 times.
For weight training routine, please see: Never-Ending Leg Day #1.
CARDIO NOTES
When using aerobic machines, you can combat boredom reading a magazine
or doing a crossword puzzle, thinking (you could have a really creative
idea!), watching TV, listening to music or to an audio book, talking
to a friend (you can call them with your cell phone, why not?).
All aerobics workouts should start with a warm-up and end with a cool-down.
Drinking enough water is an important part of this program. When you
exercise outdoors on a hot summer day, drink lots of water.
Learn to listen to your body and not overdo. Body and mind must get
together.
FOR SUPERIOR RESULTS
Besides what I recommended you last month, you need to keep on.
However, it may be time to ask a certified personal trainer.
To contact Rossella Pruneti, visit her Web site: www.rossellapruneti.com
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© 2004