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Workout Routine
| Eat / Drink |
30 minutes prior to workout |
| Slow to medium
carbohydrates. |
| Warm-up |
5 - 10 minutes of light cardio |
| Warming up prior to
stretching reduces the chance of injury from overstretching. Choose an exercise that is
cardiovascular and within normal ranges of motion. |
| Stretch |
5 minutes of easy stretching to ensure normal
range of motion |
| For efficiency, check the
range of motion of each muscle to be used, and stretch those that seem tight or not at
it's normal level of flexibility. Do not increase your normal range of motion. |
| Weight Training |
30 - 40 minutes (3 day cycle) |
| The amount of rest is as
important as the exercise itself, especially in the strength and power phases. |
| Cardio |
20 - 60 minutes (Zone 1) |
| If you have time, try to do a full 60 minutes. Check out the Zone 1 page to find out why. |
| Flexibility |
Maintenance or improvement |
This is when you can increase your flexibility, if necessary. Most major sports injuries occur because of joint instability.
One side of a joint being too tight and the other too loose.
Example: most volleyball player's shoulder muscles are not balanced due to repetition and overuse. The chest gets too tight, while the upper back gets too loose. |
| Eat / Drink |
Typically, immediately following cardio. |
| For best performance mentally and physically, eat immediately. If you are planning on watching tv and
want to burn a little more fat, wait an hour. |
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Routine.doc
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