Exercise schedule cartoonExercise Essentials


“How often should I exercise?”
“Do I really need weight training if I’m running five days a week?”
“What exercise do I do to get rid of ‘my gut’?”

We hear questions like these all the time, even by the most seasoned of gym-goers.  And it’s no wonder people are confused, with the endless barrage of TV infomercials and health club ads that promise body transformation through ultimate fitness products, 90-day extreme programs, 25-minute workouts, boot camps, spot-training devices, and hi-tech machines.

SWIF ATHLETICS’ approach to exercise (aka: “Conditioning”) is one of balance: a synergistically-driven approach that addresses your mobility, stability, power, strength, flexibility and cardiovascular health.  Typically, we refer to two main categories of Conditioning: Resistance Training and Aerobic Training.


Inserted-Blank-Space-for-WebpageResistance Training: is the use of resistance (often with nothing more than the weight of your own body) to build the strength, anaerobic endurance and size of skeletal muscles. Optimally, a proper resistance training session, with a coach or on your own, would include the following phases:

  • Myofascial Release-Mobilization
  • Dynamic Mobility 
  • Prehab/Corrective
  • Muscle Activation
  • Power
  • Strength
  • Conditioning
  • Restorative

We suggest you perform 2 to 3 Resistance Training sessions each week.

Aerobic Training: often referred to as “cardio,”  includes the types of sustained exercises, such as walking, jogging, rowing, swimming, or cycling, that stimulate and strengthen the heart and lungs, thereby improving the body’s utilization of oxygen.  Aerobic Training can be performed in different ways, including:

Steady State Aerobic Exercise –  a form of training where you maintain a constant intensity—and likely a constant heart rate— throughout the session.  An example would be a 35-minute brisk walk in the park.

Cross-Training Aerobic Exercise – switching up the ways you perform your aerobic training, by either rotating between different modes of exercise within a week (e.g., jogging one day and biking another) or, more commonly, by doing two or more different modes within one Aerobic Training session.

Interval Aerobic Exercise –  a form of train­ing that consists of alternating periods of high and low intensity exercis­es within a single session.  An example would be a 20-minute stationary bike ride where you increase your speed significantly for 1 minute, every 4 minutes.

We suggest you perform 3 to 4 Aerobic Training sessions each week.  You can do an Aerobic Training session on the same day as a Resistance Training session; in fact, doing some cardio immediately following a weight training session may enhance fat burning.

A Week of Exercise at a Glance

Inserted-Blank-Space-for-WebpageHere’s a sample week of exercise that includes Resistance Training as well as the various forms of Aerobic Training.



Planning out your own week in advance and/or logging what exercise you perform each day helps keep you accountable and on track.
Click to view a printable Daily Exercise Log from our Tools and Tips menu.