Circuit Training Program

This is a great program to get you started on circuit training.

Do 1 set of 18-25 reps of each of the exercises in the order prescribed. Be sure to read the tips that follow the exercise chart to ensure proper form, effectiveness, and safety.

Circuit Training Tips

• Move quickly but safely from one activity to the next. The idea is to keep your heart rate up throughout the circuit.
• Be aware of your body position when lifting weights. Always stand with feet about hip-width apart and a slight bend in your knees. Try to keep your weight in your heels and hold abdominals in tightly. Tight abs protect your upper back and help isolate the muscles you're working for maximum results.
• Always exhale on the working part of the strength exercise and inhale on the release. For example, in biceps curls, exhale as you lift the weight toward your shoulder and inhale as you lower it. When doing squats or lunges, inhale as you lower your body and exhale as you extend your legs to the starting position.
• Even if you've been liting weights regularly, you may want to use lighter weights than you are used to for circuit training. The combination of resistance and aerobic training is quite challenging; use a weight that you can lift at least 18 times.
• Just as in stretching, you should feel some tension in the muscles while you work them, but NOT pain. If something hurts, stop immediately. However, some "burning" in the muscles may be expected during your weight workout as lactic acid builds up in them. This will not harm you; take a brief rest and breathe deeply to alleviate the burning sensation.
• Drink plenty of water, particularly during the cardio sections, to keep yourself hydrated and working at your best.
• Whenever you're lifting any weight or object above your head, pull your abdominals in as tightly as possible. This will protect the muscles of the lower back and support your spine.

Cardio-Resistance Circuit
Cardio 10 minutes: Dance to your favorite songs and really get your heart rate up. Biceps Curls Hold one weight in each hand with your arms hanging by your sides, palms facing front. Gently tuck your elbows into your rib cage. Slowly bend at the elbow, brining your hand toward your sholder. When you've contracted about 90%, slowly lower the weight to the starting position and repeat.
Cardio 2 minutes: Alternate 20 jumping jacks with jogging in place. Overhead Triceps Press Hold a weight in your right hand, place the weight gently on your shoulder, and press your arm straight up in the air, pointing the weight toward the ceiling. Slowly bend at the elbow so the weight is held behind your head. This is your starting position. Keeping your elbow stationary, extend your arm toward the ceiling then slowly lower the weight behind your head. Repeat for one set on one side only. [This exercise mimics the way we actually use our triceps. It may feel awkward at first, but it is the best exercise for this muscle.]
Cardio 2 minutes: Pretend to jump rope. Hop in place while swinging the rope. Alternate your feet patterns like the pros. Overhead Triceps Press Work the other arm.
Cardio 5 minutes: Imagine yourself in the fifties and sixties ... do the pony (great for your calves!) and the twist (slims the waistline). Overhead Press This exercise works the shoulders, upper back, chest, biceps, and triceps. Hold one weight in each hand and bring your arms up like goalposts: weights around ear-level, palms facing front. Slowly press the weights toward the ceiling, extending your arms. Keep your neck relaxed by visualizing your shoulder blades pulling downward toward the floor. Gently lower the weights to starting position and repeat.
Cardio 2 minutes: Alternate 20 jumping jacks with jogging in place. Side Lateral Raise Hold a weight in each hand, arms hanging relaxed by your sides, palms facing in with elbows slightly bent. Slowly lift your arms up and out to the side, with palms facing the floor, until elbows are at shoulder height. Never lift your hands higher than your shoulders; your goal is to keep hands, elbow, and shoulder at the same height. Lower to starting position and repeat. [If you're uncomfortable lifting both arms at once, you may work each side separately.]
Cardio 5 minutes: Alternate jogging in place with high-knee marching in place. Push-ups These are one of the best upper body exercises because they work every muscle group. Kneel on all fours and hold your abdominals in tightly. Gently walk your hands out in front of you, pressing your hips forward, until your body is supported on primarily on your hands. Check to make sure your buns are not sticking up in the air. Bend at the elbows to slowly lower your chest toward the floor -- you DO NOT need to go all the way. Lower to the point of contraction in your chest, then press with your palms until you're in the starting postion. Repeat. [A note about breathing: Inhale as you lower, exhale as you come up.]
Cardio 5 minutes; Dance vigorously and keep your heart rate up. Front Lunges Stand with feet about 3-6 inches apart. Take a large step forward with one foot, leading with your heel. Bend both knees so that the front knee is perpendicular to the floor, allow your back foot to roll up onto the toes. Straighten your legs and push with your front heel to return to the starting position. Repeat with the same leg for one set, then do 2 minutes of jogging in place. Switch to other leg for lunges.
Cardio 5 minutes: Alternate 20 jumping jacks with jogging in place. (This is your big cardio finish; push yourself a bit.) Squats Stand with your feet about hip-width apart, toes pointing front, abdominals pulled in tightly. Bend your knees, pressing your heels into the floor, and bending at the hips so your buns stick out in back.The easiest way to get into the proper position it to imagine sitting on a chair behind you. Lower to the point of contraction in your quadriceps, then push with your heels and return to the starting position.

Swim, Run, & Core-Strength Programs

Swimming workouts are based on intervals. We've provided an introductory and intermediate workout to get you started. For more first-rate swimming training tips and routines, read the book "The Fit Swimmer: 120 Workouts & Training Tips" by Marianne Brems.

Intro Swimming Workout (.5-mile)

3 X 150 yds	Freestyle: concentrate on relaxing
3 X 50 yds	Kick: use kickboard, freestyle kick
3 X 50 yds	Pull: legs float, arms freestyle stroke
3 X 150 yds	Freestyle: make strokes as smooth as possible

Intermediate Swimming Workout (1-mile)

3 X 150 yds	Freestyle: warm-up, rest 20 seconds after each 150
1 X 100 yds	Kick: freestyle, try to complete 100 in 2:30
2 X 50 yds	Kick: freestyle, complete each 50 in 1:15
4 X 25 yds	Kick: freestyle, complete each 25 in :45
1 X 200 yds	Freestyle: Rest 1:00 after 200
2 X 100 yds	Freestyle: Rest :45 after each 100
4 X 50 yds	Freestyle: Rest :30 after each 50
100 yds	Pull: Legs float, arms freestyle stroke, complete 100 in 2:00
2 X 50 yds	Pull: Legs float, arms freestyle stroke, complete 50 in 1:00
4 X 25 yds	Pull: Legs float, arms freestyle stroke, complete 25 in :30
200 yds	Cool down

Running Interval Workout

This running routine is best done on a soft route ... a dirt road, a trail in the woods, or a running track. Warm up before beginning this workout with a 5-10 minute brisk walk; end with stretching.

5 minutes	Jog at a comfortable pace
5 minutes	Sprint 20 yards, walk 50 yards; repeat
10 minutes	Run at a comfortable pace
6 minutes	Run hard for 2 minutes, run easy for 2 minutes; repeat
1 minute	Run backward 25 yards, forward 25 yards; repeat
4 minutes	Walk at a brisk pace
1 minute	Hop on left leg 25 yards, hop on right leg 25 yards; repeat
2 minutes	Run at a comfortable pace
1 minute	Full sprint
5 minutes	Jog at a comfortable pace to cool down

Core Strength Training Program These basic exercises are still the best. Do them in a slow, controlled way, exhaling on the exertion and inhaling as you relax. Begin by doing 2 sets of 15 of each exercise and work up to 3-4 sets of 20 for each exercise. Be sure not to pull on your head; if you feel any tension in your neck, rest until it relaxes, then resume the crunches.

1. Abdominal Crunch Knees bent, feet shoulder width apart on the floor, hands behind your head. Press your belly button to your spine; squeeze your tummy as head & shoulders come up off the floor. Lift straight toward the ceiling, chin pointing up. Slowly lower to the floor and repeat.

2. Obliques Crunch Knees bent, feet shoulder width apart on floor. Press your belly button to your spine. Place your left hand on your right thigh; put your right hand behind your head for support. Contract your tummy and slide your hand up your leg to the outside of your right knee, exhaling on the lift. Slowly slide down to the starting position. Finish a set on one side, then switch to the other side.

3. Reverse Abdominal Crunch Knees bent, feet lifted off floor with your knees pulled in toward your chest. Hands are relaxed at your sides. Slowly squeeze your knees toward your chest in a controlled motion, then lower to the starting position. Exhale on the pull in.

4. Full Abdominal Crunch Combines basic and reverse crunch: Pull your bent knees into your chest as you squeeze tummy and lift head & shoulders off the floor toward the ceiling. Release to beginning position and repeat.

Shake-up & Wake-up Your Cardio Routine

Creating a balanced program means devoting equal time to all the components of good health and fitness.

My favorite breakfast is 100% Bran cereal with dried cranberries and milk, along with a side order of honey ham. I love it! Would I want to eat it everyday? No way! I'd get bored. Really bored.

The same thing happens to our bodies when we give them the same exercise diet day after day. Our muscles, including our hearts, get "bored" and stop improving in strength and endurance. I'm going to introduce you to several workout techniques that will keep your mind and body engaged to make you stronger, faster, and endlessly energetic. Endurance is one of the key components to a fit life because it keeps you going on the playing field, as well as in the board room, the carpool, the grocery store, and wherever else you find yourself.

Heart Rate

I believe that success is not measured by numbers on a scale, numbers on a timing clock, or even placement numbers on a list of race finishers. Having said that, I encourage you to get to know a very important number that will help you gauge your fitness -- your resting heart rate.

Resting heart rate (RHR) is the number of times per minute your heart beats when you're completely at rest. The average woman has an RHR of around 60-85 beats per minute. The champion cyclist Indurain has an RHR of 30. That's right! His heart beats once every other second. All of his cycling has given him a very strong heart. Along with this lower RHR, he also has an increased stroke volume; you will, too. Lower stroke volume means that with every beat of your heart, a higher quantity of blood is pumped more easily through your body.

Taking RHR

On a weekend morning, or some other time when you can wake up without the alarm, before you move one iota, take your pulse for one full minute. That's your resting heart rate. Twelve weeks after that first test (and after 12 weeks of following one of the new training programs explained in this article) take your resting heart rate again. It should be lower ... and that means you've improved!

The goal with all of this RHR business is to improve your sports performance and endurance. The idea is this: if on "Day 1" you can run a mile in, say, 10 minutes at a particular level of exertion, by the end of the 12 weeks, you should be able to run that same mile either FASTER at the same exertion level, or in the same amount of time at a LOWER exertion level.

Finding Maximum Heart Rate (Max HR)

The old method of subtracting our age from 226 to find our maximum heart rate has proven to be pretty unreliable. Max HR tends to vary according to sport, so you'll need to find your Max HR via a little test. If you can afford it, a heart rate monitor is one of the best investments you can make in your fitness and health. If you don't have a monitor, take a 15-second pulse on the inside of your wrist or the side of your neck, then multiply by 4 to get your 1-minute HR. Though less accurate than a monitor, this is an OK substitute.

DO THE MAX HR TEST WITH A FRIEND! You're going to be pushing yourself to exertion; it's good to have someone around to make sure you're OK. After a solid warm-up, do the activity of your choice continuously for 2-4 minutes, checking your heart rate several times. Gradually increase your exertion level until you are going full-out and your heart rate is no longer increasing. Record the highest HR you see on your monitor. Rest for 10 minutes and do it again. Average your two Max HR measurements to find the HR on which you'll base your target HR. Your target heart rate for an activity depends on whether you want to exercise in your aerobic or anaerobic zone.

Aerobic vs. Anaerobic

One of the best ways to wake up your workout is to alternate between your aerobic and anaerobic zones. Aerobic exercise is defined as being "in the presence of oxygen." What that means in practical terms is that you're working, probably sweating, breathing deeply and heavily, and starting to feel that buoyant, "I'm so awesome"-feeling of endorphins. The key is that you are not breathless. In contrast, anaerobic exercise is so strenuous that your muscles are working beyond their oxygen capacity; you will feel slightly breathless in your anaerobic zone. Traveling back and forth between these two zones is an excellent way to improve your fitness level and to jump start yourself when your progress hits a plateau.

Generally speaking, your aerobic heart rate zone is 50%-80% of your maximum heart rate. Above 80% of your maximum, you will be anaerobic. For example, if your maximum heart rate for running is 190 beats per minutes, your aerobic zone would be 95 (50% Max HR) to 152 (80% Max HR) beats per minute. Your anaerobic zone would be 153 to 180 beats per minute.

How to shake-up your workout

Now you know the terminology, but you may be wondering about the practical applications of all of these numbers. There are a lot of fun ways to incorporate new training principles into your workouts:

Intervals

Interval training allows you to bounce back and forth between your two training zones to challenge your heart and burn more fat -- research shows that intervals burn 40% more fat than training at a steady heart rate. To add intervals to your workout, alternate between 2-3 minutes of aerobic work and 1-2 minutes of anaerobic work. If you're a walker, you might alternate walking at your regular pace for 2 minutes with a light jog for 1 minute. Runners or cyclists might try fartleks: chose a landmark in the distance (a telephone pole, a fire hydrant, a streetlight) and sprint to the landmark. Drop back to a slower pace until your heart beat slows a bit, then pick a new landmark and sprint again. Though many sports are just now catching on to the idea of interval training, good swimming workouts have always been based on intervals; by challenging our hearts we not only improve endurance, we also pick up speed.

Circuit Training

A circuit consists of two or more activities done in succession with very little rest in between. A weight/cardio circuit can wake up your routine and boost your progress. This is also an ideal workout for the winter months when a lot of us are forced indoors for our workouts. Set out a pair of dumbbells and put on some motivating music. Dance, jog in place, do jumping jacks and knee lifts, alternate deep squats with lunges .... do anything that seems like a fun way to get your heart rate up into your aerobic zone. Keep moving for 3-5 minutes, then grab your weights and do a resistance exercise. When you've completed a set of repetitions with the weights, put them down and return to your aerobic activity.

Cross-Training

Cross-training has been the fitness buzzword of the nineties for good reason ... by working various muscles groups we strengthen our bodies, improve our performance in our primary sport, and avoid injury. To make the most of cross-training, it's best to combine activities that use opposing muscle groups. For example, step aerobics can improve your cycling ability by strengthening your quadriceps and overloading them in a way different way than cycling. Training your abdominal muscles can also improve your cycling by improving your posture and fighting fatigue with proper body alignment. See the chart below for cross-training exercise suggestions.

Primary Activity	Try adding ...
Aerobics classes	Cycling, Swimming
Cycling	In-line skating, Rowing
In-line skating	Running, Cycling, Rowing
Running	Cycling, Swimming
Stair climbing, Step aerobics	Walking, X-country skiing, Rowing
Swimming	Rowing, In-line skating, Running
Walking	Cycling, Swimming, In-line skating

A new activity

Trying a new activity, even if it doesn't become a favorite, forces your muscles to work in new ways. That translates into overload for your muscles ... and overload leads to improved strength and endurance. If you're an aerobics addict who's never tried mountain biking, time in the saddle will provide a greater range of motion for your legs and will work the inner thigh muscles that don't always get the attention they need. In addition, cycling is a non-impact sport -- that's a nice change if you're usually bouncing around on an aerobics floor. No matter what your activity, consider trying something new to spice up your routine. In addition to the physical benefits, new activities also have mental reward. Unfamiliar activities build new connections among the dendrites in our brains, improving our coordination and setting a pattern for the next time we do the activity. Working out really can make you smarter!

Use the terrain and weather

Hills and headwinds, the two dreaded "H" words for runners and cyclists, can actually be a blessing in disguise. By training in these unfavorable conditions from time to time, you can increase your leg and heart strength for greater endurance and fat-burning power. Next time the wind is whistling through the trees, bundle up and face the wind head-on, or head FOR the hills instead of away from them. You may be surprised by how much fun it can be.

Strength = Endurance

New research has linked to improved endurance. Conditioning the muscles of your core (abdominals, back, and hips) in particular, can drastically improve your overall stamina. These muscle groups are responsible for holding your body in proper alignment and help fight fatigue when they are strong and flexible. A core training program, done even once a week, can provide noticeable benefits.

Don't just exercise, TRAIN

Motivation can be a problem for all of us; the best motivation I've found is to set a training goal and devote myself to reaching it. Pick a race or community fun run, select a challenging hill and vow you'll ride your bike to the top one day, promise yourself you'll shave 5-10 seconds off your 100-yard swim time, try to walk forty minutes instead of thirty ... choose a goal and work toward it. You'll not only have that extra motivation you need to stick to your workout routine, when you reach your goal you'll look in the mirror and see the strong athlete you've had inside you all along.