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Exercise Program

Active Individuals


Exercise Program for Active Individuals Goal: 150 minutes of moderate to vigorous intensity aerobic physical activity per week in bouts of 10 minutes or more; including strengthening activities using major muscle groups at least 2 days per week. (www.CSEP.ca/guidelines) Legend:

Jog Week#/ Date Week #1

Stretching

Brisk walk

Strengthening

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

10 min

10 min

10 min

10 min

10 min

10 min

10 min

30 min

20 min

20 min

30 min

10 min

10 min

10 min

10 min

10 min

10 min

10 min

10 min

20 min 30 min

30 min 10 min

10 min

10 min

Week #2

25 min

10 min

10 min

10 min

25 min

30 min

25 min

10 min

10 min

10 min

10 min

30 min 10 min

10 min 10 min

25 min 30 min 10 min 10 min

Week #3 10 min

10 min

30 min

30 min

10 min

10 min

10 min

30 min 30 min

10 min

10 min

30 min

30 min

10 min

10 min

30 min 10 min

10 min

10 min

388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com


Page 2 Week #4 10 min

10 min

30 min

10 min

10 min

10 min

30 min

30 min

30 min

10 min

10 min

10 min

10 min

30 min 10 min

10 min 10 min

10 min

10 min

30 min 30 min 10 min 10 min

Week #5 10 min

10 min

30 min

30 min

10 min

10 min

10 min

10 min

10 min

30 min 30 min

10 min

10 min

30 min

30 min

10 min

10 min

10 min

10 min

30 min 10 min

10 min

10 min

Week #6

30 min

10 min

10 min

10 min

30 min

30 min

30 min

10 min

10 min

30 min 10 min

10 min 10 min

Encl:

30 min 30 min 10 min 10 min

Stretching Strengthening Calisthenics

Where strength training consists of: Strength Training Circuit below, and any other activities from Strengthening enclosure Complete 3 sets of 10-12 reps each Tips: Breathe out when exerting force – do not hold your breath Increase difficulty by using heavier hand weights and ankle weights Count to 3 getting into position and 3 returning to start position, breathing throughout Increase difficulty by pausing before returning to start position 388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com


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Lunges Target: Quadriceps, hamstrings, and gluteus

1. Stand with feet shoulder-width apart. 2. Take a large step forward with the right foot and bend right knee to a 90 degree angle. Left knee should bend towards ground without touching ground. 3. Return to start position and repeat. 4. Switch to left foot forward when reps complete.

photo courtesy of: www.exercise.about.com Twisting Crunch

1. Lie on back with knees bent and feet flat on floor 2. Cross arms over chest so hand touches opposite shoulder 3. Lift upper body off ground and twist right shoulder towards left knee 4. Return to start position and repeat. 5. Switch to left shoulder towards right knee when reps complete.

Target: Abdominals

Photo courtesy of Fitstudio.com/exercises Push-Ups Target: Pectorals, triceps, deltoids

1. Lie face-forward on ground. 2. With hands besides shoulders, palm downs, slowly push up so elbows are straight to raise body off ground. Keep knees straight and toes bent. 3. Slowly lower body towards ground without touching ground, and repeat.

Photo courtesy www.exercise.about.com Wall Squats Target: Quadriceps, hamstrings, and gluteus

1. Lean with back against wall, feet shoulder width apart and approximately 1 foot out from wall.

388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com


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2. Slowly bend knees to 90 degrees, lowering body so hips are 90 degrees. 3. Slowly return to start position and repeat.

Photo courtesy www.etipsfree.com Back Extension Target: lower back

1. Lie on the floor facedown, with two pillows under your hips. Extend your arms straight overhead on the floor. 2. To a count of two, slowly lift your weighted right arm and weighted left leg off the floor, keeping them at the same level. 3. Pause. Then, to a count of four, slowly lower your arm and leg back to the floor. 4. Repeat. Tips:  Keep your head, neck, and back in a straight line.

Bicep Curls Target: Biceps

1. With equal weights in each hand, stand with feet shoulder-width apart, arms at your sides, and palms facing your thighs. 2. To a count of 3, slowly lift up the weights so that your forearms rotate and palms face in toward your shoulders, while keeping your upper arms and elbows close to your side— as if you had a newspaper tucked beneath your arm. Keep your wrists straight and weights parallel to the floor. 3. Pause. Then, to a count of 3, slowly lower the weights back toward your thighs, rotating your forearms so that your arms are again at your sides, with palms facing your thighs. 4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions. Photo courtesy www.exercise.about.com

388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com

EXERCISE - Active Individuals Exercise Schedule  

An exercise schedule for active individuals

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