“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.
Resistance 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
- Muscle Activation
We suggest you perform 2 to 3 Resistance Training sessions each week.
Aerobic Training: often referred to as “cardio,” includes the types of such walking,
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
Here’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.