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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.
 

Training Plan

 
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