|
Fighting Fit 6 Week Starter
Programme
Introduction:
Welcome to Gyms.co.nz
fitness programmes. We hope you find the
6
week training programme range useful in assisting you in achieving
your health and fitness goals. If you have any questions about any
of the details in any of our programmes then please contact us
at
info@gyms.co.nz
Please
Read:
All Gyms.co.nz exercise
programmes are to be used as a guideline only and it is recommended
that any training should not be commenced without first receiving
the correct instruction from a qualified professional.
Gyms.co.nz
also recommends that you seek a medical clearance from your doctor
prior to undertaking your fitness programme.
All of Gyms.co.nz training
programmes are utilised completely at your own risk. You should
discontinue training immediately if you feel faint, dizzy or
experience pain during your workout. If you are not
accustomed
to the volume or intensity of any of the Gyms.co.nz
programmes you should look to work up to the required training
levels over a number of weeks. When using heavy weights or training
to fatigue you should always exercise with a ‘spotter’. A ‘Spotter’
is someone who can assist with the weight you should you require it
during the latter repetitions
of a set.
Programme Explained:
The Fighting Fit 6 Week starter programme is designed for those at a
beginners level of training although with a slightly higher level of
fitness. The programme will assist you in further increasing
your fitness and energy levels. It is a 3 day per week
programme comprising a variety of cardio exercises.
|
Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
|
1 |
A |
|
B |
|
C |
|
|
|
2 |
A |
|
B |
|
C |
|
|
|
3 |
A |
|
B |
|
C |
|
|
|
4 |
A |
|
B |
|
C |
|
|
|
5 |
A |
|
B |
|
C |
|
|
|
6 |
A |
|
B |
|
C |
|
|
Programme A: Long Slow
Distance
Warm Up
As
you go
Session
|
Exercise |
Time |
Intensity |
Rest |
| Treadmill |
20 minutes |
Easy to Moderate |
n/a |
| Cycle |
20 minutes |
Easy to Moderate |
n/a |
| Stepper |
10 minutes |
Moderate |
n/a |
| Cross Trainer |
10 minutes |
Easy |
n/a |
Warm Down
Easy
walking 5 minutes
Programme B: Tempo
Warm Up
Cycle 10 minutes
easy
Session
|
Exercise |
Time |
Intensity |
Rest |
| Cycle |
20 minutes |
Steady to hard |
n/a |
Warm Down
Cycle 10 minutes easy
Stretch major muscle groups
Programme C: Intervals
Warm Up
Treadmill
easy 5 minutes
Session
|
Exercise |
Time |
Intensity |
Rest |
| Treadmill |
5 minutes |
Steady |
n/a |
| Treadmill |
5 minutes |
Easy |
n/a |
| Treadmill |
5 minutes |
Steady |
n/a |
| Cycle / Cross
Trainer |
5 minutes |
Easy |
n/a |
| Cycle / Cross
Trainer |
10 minutes |
Steady |
n/a |
| Cycle / Cross
Trainer |
5 minutes |
Easy |
n/a |
Warm Down
Easy
walking 5 minutes |
