Starter Workout Programs!

Try my metabolism-boosting full body workout based on 4,000+ professional instruction hours and *ACSM National Standards! Read below to see how to maintain an effective weekly workout schedule!

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Happy lady curlsThis workout is based on my 16 years of weight lifting experience, 14 year personal training career, and highly effective for adults of every fitness level, including beginners! This workout routine has helped hundreds of adults start and enjoy healthier lifestyles! Now it is your turn to learn!

Consider this website your “study session” before the workout exam. Take a few minutes, learn the basics, and build from there! Knowing what to do (in the gym) and how to do it is just as important as actually going. My video gives you expert tips and safe exercise suggestions! I am excited to help you improve your health! About me

 

This full body workout helps you achieve the following:

  • Build lean muscle mass/muscle toning 
  • Elevate/increase metabolism  
  • Build/maintain bone density 
  • Reduce risk of bone breakage/injury   
  • Release endorphins (the “feel good” horomone)
  • Improve mood  
  • Regulate body weight/aid in weight loss 
  • Boost self-esteem
  • Better quality of life

 SUGGESTIONS before you start any exercise program

 - You should acquire clearance from your doctor before starting any exercise program.

- Please read my LEGAL section before starting your workout.

- Safety first! Ask for help if you are unsure how to perform a particular movement or exercise.

Evidence Based National ACSM workout standards for EVERY person:

 “The scientific evidence we reviewed is indisputable,” said Carol Ewing Garber, Ph.D., FAHA, FACSM, chair of the writing committee.

“When it comes to exercise, the benefits far outweigh the risks. A program of regular exercise – beyond activities of daily living – is essential for most adults.” 

The basic recommendations – categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise – are as follows: 

Cardiorespiratory Exercise (aka heart-rate activity) 
  • Adults should get at least 150 minutes of moderate-intensity exercise per week. 
  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

 

Resistance Exercise (aka weightlifting or strength training) 
  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Two to four sets of each exercise will help adults improve strength and power.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • Adults should wait at least 48 hours between resistance training sessions.

 

Flexibility Exercise (aka stretching) 
  • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
  • Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static, dynamic, ballistic and PNF stretches are all effective.
  • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

 

Neuromotor Exercise (aka balance training) 
  • Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
  • Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
  • 20-30 minutes per day is appropriate for neuromotor exercise.

 

 

“It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise,” said Garber, who is an associate professor of movement sciences at the Teachers College of Columbia University. “We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health-and-fitness professionals must be concerned with these activities as well.” *

* Article Source 1/23/2014: http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

 

My workout Suggestions:
Workout frequency suggestions are based on your CURRENT fitness level. Start slow, and gradually increase the number of workouts per week. Give your body time to adjust to new exercises, new movements, and results! When sore, always take an extra day of rest to avoid injury and allow for proper recovery!
Starter Strength Program “Calendar”:  
Week 1 -   1 strength, 1 cardio 
Week 2 - 1 strength, 2 cardio
Week 3 -  2 strength, 1 cardio                               
Week 4 2 strength, 2 cardio

 

Strength Training Program “Frequency” per week suggestions:
Easy/Beginner  1 day a week: 1 or 2 sets per exercise
Medium/Novice  2 days a week:  2 or 3 sets per exercise
Difficult/Expert  3 days a week:  3 or 4 sets per exercise

Congrats on your first workout!

Remember, this workout is effective for a full body approach. You can perform extra sets on any body part to focus gains in that particular area. (Example: You want more tone on your arms – Perform the full body workout but add 2 sets of curls and 2 sets of triceps extensions) 

Still need more workouts? Try using a new piece of equipment in your gym every visit. Each gym offers many state-of-the-art exercise machines. Your membership dues pay for these! Use them and keep your workouts fun!

In return for helping you with your workout routines I ask that you make a donation to me by clicking the (secure) PayPal button at the bottom of my website. I started and manage this website 100% on my own time with my own funds. Your money will help me maintain this website and update additional workout content. Thank you for your time and good luck with your future workouts! – Justin Stobbs   –  Read About Me HERE

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