Basic Fitness and Conditioning - Beginner
Basic conditioning and fitness suitable for both male and female trainers - Beginner
The combination of both weight training (resistance) and cardiovascular exercise are paramount for those looking to improve their health and body composition. Whilst muscle toning is not the correct term, a ‘toned look’ (with an appropriate diet being employed) can be established with the plan outlined below. Cardiovascular fitness and health benefits are also associated with such programs along with the aesthetic benefits many trainers strive for.
These benefits of resistance (weight training) and cardiovascular (jogging, cycling and swimming for example) include lower blood pressure and cholesterol, an increase in lung capacity and heart efficiency along with reducing body fat (whilst on a calorie controlled diet).
Initially the article will document cardio based training and later incorporating the weight training plan. The definition of ‘cardio’ training is: ‘An activity that increases the output of the cardiovascular system’
Simple examples will be power walking, cycling, jogging, rowing or swimming. Many gyms now have equipment which stray away from these standard exercise choices and all are valid for those who wish to start cardio training. Cross trainers and elliptical trainers are prime examples. ‘Cardio’ is classified as anything that gets the ‘heart going’ in Layman’s terms.
Initially, the unconditioned trainer will simply build up with three sessions of low to medium intensity cardiovascular activity for around 30 minutes. These sessions are labelled ‘steady state’ as the intensity doesn’t change and the same pace is continued throughout the session (interval training is documented later on). Below is a detailed plan for a new trainer:
- Monday – stationary bike up to 30 minutes at a pace where you can talk but are giving more effort than walking
- Wednesday – as above or power walk for the same time and intensity
- Friday – as above or a cross trainer for the same time and intensity
In short, this is a simple introduction to cardiovascular training and it is in line with UK Government recommendations for exercise participation. Some trainers may have to build up to the 30 minutes by increasing duration by 5 minutes each week. This is perfectly acceptable and at no point should the trainer try and go beyond their ‘safety’ levels (as discussed in closing paragraph below). The beginner or unconditioned trainer will be defined as somebody who has had minimal participation in physical activity within the last 6 months but is of sound health.
The intensity of the initial sessions is little more than a canter with heavy breathing forbidden. This is neither a run nor a sprint but at the same time slightly more than a leisurely walk. For those with joint pains or previous injuries the bike or cross trainer will offer a slightly more forgiving session as opposed to jogging or power walking, due the low impact nature of the exercise. Find a piece of exercise equipment you enjoy and one which is ergonomically suitable. As the trainer adapts to the base schedule above there are three ways in which the program can be advanced:
- Number of sessions
- Length of session
- Intensity of session
As the body adapts to the initial protocol the work load will become relatively easy and both fitness levels and weight loss can be accelerated by employing one of the methods above.
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