Basic Fitness and Conditioning - Intermediate
For the intermediate trainer, I have devised the schedule below which has incorporated all of the factors outlined previously.
The definition of an intermediate trainer would be someone who has competently completed the initial program for a minimum of 12 weeks.
The plan is advanced from the beginners plan as follows:
- Monday - power walk up to 40 minutes with medium to heavy breathing
- Wednesday – as above
- Friday - 20 minutes slightly harder effort, the equipment choice is open
- Saturday – as Monday or similar effort on any chosen equipment
As the intermediate trainer continues through the weeks, fitness levels will increase and body fat levels will decrease (whilst on a calorie controlled diet) in response to the increased work load and frequency of the training sessions. Adaptation to cardiovascular training is fairly rapid and physically evident, with the benefits being experienced in other aspects of daily life too. As the trainer begins to find the intermediate plan less challenging they can move onto an advanced plan. As a standard rule I would advocate at least 16 weeks of the schedule outlined above before progressing onto the advanced plan.
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