Before Starting
Prior to starting this program, you should make sure that:
• you are in good health,
• you have no current injury or duty restriction,
• you are accustomed to exercise,
• you have discussed your suitability to start this program with your DFLA.
Your fitness program has 4 components:
Warm-up : 5-10 minutes
Cardiovascular Training : 20-60 minutes
Resistance Training : 15-40 minutes
Cool down : 5-10 minutes
Those who want to meet the 4:00 PARE standard should be following the FITT Principle as
outlined below.
Note: Start into the program slowly, build-up intensity and duration over time, and always include a warm-up and cool-down.
Cardiovascular Training
Frequency: 3- 4 times per week including one day of interval training
Intensity: Heart Rate recommended in the Target Heart Rate Zone for your age group
Time: 30-60 minutes
Type: Aerobic activity such as jogging, cycling, swimming, stair climbing, paddling, etc.
Options: You may supplement with stair climbing (3-4 flights) for 3-5 times varying the speed at which the stairs are climbed (one by one for speed and two by two for power); circuit run: run, stop and do push ups, run, stop and do abdominal exercises; run and practice jumping 5 feet distances, etc.
Resistance Training
Frequency: 2-3 times per week (every other day if doing 3 times per week)
Intensity: 1-3 sets, 6-18 reps
Vary the loading (i.e., repetition range) each workout For PARE, work towards a bench press minimum of 60-70 lbs free weights or 100 lbs weight stack.
Time: Rest interval between sets should be between 45-90 seconds
Type: Free weights/weight stack, etc.
This program includes a “total body” workout using major muscle groups.
1. Leg Press and Leg Curl (quads and hamstrings)
2. Bench Press and Seated Row (pecs and traps)
3. Dumbbell Press and Lat Pull Down (shoulders and lats)
4. Biceps Curls and Triceps Press Down
5. Back Extension and Plank (back extensors and abdominals)
Warm-up
Prior to any workout it is important to complete a warm-up. A warm-up is designed to prepare your body for efficient and safe functioning of your heart, blood vessels, lungs and muscles during vigorous exercise.
A good warm-up will reduce any joint soreness that may be experienced during the early stages of an exercise program. A warm-up will also reduce the risk of injury.
A proficient warm-up should include 5-10 minutes of low-intensity aerobic activity, such as brisk walking, slow jogging, or stationary cycling. Add dynamic warm-up activities specific to the workout.
Prior to starting this program, you should make sure that:
• you are in good health,
• you have no current injury or duty restriction,
• you are accustomed to exercise,
• you have discussed your suitability to start this program with your DFLA.
Your fitness program has 4 components:
Warm-up : 5-10 minutes
Cardiovascular Training : 20-60 minutes
Resistance Training : 15-40 minutes
Cool down : 5-10 minutes
Those who want to meet the 4:00 PARE standard should be following the FITT Principle as
outlined below.
Note: Start into the program slowly, build-up intensity and duration over time, and always include a warm-up and cool-down.
Cardiovascular Training
Frequency: 3- 4 times per week including one day of interval training
Intensity: Heart Rate recommended in the Target Heart Rate Zone for your age group
Time: 30-60 minutes
Type: Aerobic activity such as jogging, cycling, swimming, stair climbing, paddling, etc.
Options: You may supplement with stair climbing (3-4 flights) for 3-5 times varying the speed at which the stairs are climbed (one by one for speed and two by two for power); circuit run: run, stop and do push ups, run, stop and do abdominal exercises; run and practice jumping 5 feet distances, etc.
Resistance Training
Frequency: 2-3 times per week (every other day if doing 3 times per week)
Intensity: 1-3 sets, 6-18 reps
Vary the loading (i.e., repetition range) each workout For PARE, work towards a bench press minimum of 60-70 lbs free weights or 100 lbs weight stack.
Time: Rest interval between sets should be between 45-90 seconds
Type: Free weights/weight stack, etc.
This program includes a “total body” workout using major muscle groups.
1. Leg Press and Leg Curl (quads and hamstrings)
2. Bench Press and Seated Row (pecs and traps)
3. Dumbbell Press and Lat Pull Down (shoulders and lats)
4. Biceps Curls and Triceps Press Down
5. Back Extension and Plank (back extensors and abdominals)
Warm-up
Prior to any workout it is important to complete a warm-up. A warm-up is designed to prepare your body for efficient and safe functioning of your heart, blood vessels, lungs and muscles during vigorous exercise.
A good warm-up will reduce any joint soreness that may be experienced during the early stages of an exercise program. A warm-up will also reduce the risk of injury.
A proficient warm-up should include 5-10 minutes of low-intensity aerobic activity, such as brisk walking, slow jogging, or stationary cycling. Add dynamic warm-up activities specific to the workout.
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