184 Chapter 8: Exercise Programming Table 8.9. Sample Exercise Plan for Endurance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 5 reps: • Bench • Row • Press • McGill Big 3 3 sets of 5 reps: • Squat • Lat Pulldown • Deadlift • McGill Big 3 45-min. walk Treadmill tempo run 3-mile run 45-min. walk 3-mile runk 6 200 m sprints 60-min. walk 3 sets of 30sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 30-sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 1-min. hold of Deep Squat Pose Table 8.10. Sample Exercise Plan for Mobility Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 5 reps: • Bench • Row • Press • McGill Big 3 3 sets of 5 reps: • Squat • Lat Pulldown • Deadlift • McGill Big 3 40-min. walk 30-min. walk Tabata protocol * on Airdyne bike 40-min. walk 30-min. walk Tabata protocol * on Airdyne bike 60-min. walk 3 sets of 2-min. hold of Deep Squat Pose 3 sets of 30-sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 30-sec. hold of Modified Hurdler, Quad, and Calf Stretch 3 sets of 2-min. hold of Deep Squat Pose * 3 bouts of 4-6 sets of 20-seconds of high-intensity work followed by 10-seconds of low-intensity work with 10-minutes of rest in-between sets. Top 10 Takeaway Points In this textbook we have covered a lot of information on a wide variety of topics to include basic nutrition, weight management, stress management and sleep, training for endurance, strength, and mobility and exercise programming. With all of the information covered, it can be overwhelming and/or difficult to know where to begin. With that in mind, provided below are the top 10 recommendations for how to live healthy lives and be good stewards of the bodies God has given us.
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