Setting Up an Exercise Regiment with Sound Fundamentals

Personal WellnessMr. Matthew Raduechel – Instructor

Wausau West High School

Linking SMART Goal with Routine

Constant Awareness to SMART Goal› Your SMART Goal is the one item that

should be at the forefront of every thought and action.

› Any decision must be made through the filter of the SMART Goal.

› Without a guiding principle then you risk following any fad program that comes out.

› The SMART Goal will help to make decisions for you.

Parts of a Routine

Pre-Workout› This section is even before the Warm-Up› This would be a time-period in which time

is taken to work on skills, movement preparation, pre or re-habilitation exercises

› Anything that aids in the successful completion of the workout plan

Parts of a Routine

Warm-Up› General Warm-Up

This kind of warm-up is designed to generally prepare the body for exercise.

It should increase heart rate, increase blood flow to the muscles, and increase breathing rate.

› Specific Warm-Up A specific warm-up mimic’s or is directly related

to the intended workout activity for the day. An example of this would be to perform 3-5 sets

of extremely light squat sets before doing a squat workout.

Parts of a Routine

Workout› This is the intended focus for the day› Exercise selection should be directly

related to the success of the SMART Goal› These selections do not have to BE the

SMART Goal but must have a direct link to one or more aspects of the SMART Goal.

› Each workout from the beginning to the end must be progressive and consistently work up to the completion of the SMART Goal.

Parts of a Routine

Post-Workout› This phase would be to add “finisher” to a

workout› A “finisher” can be anything generally

related to the workout Items can be conditioning related but also

include skill-related exercises, pre or re-habilitative exercises.

Parts of a Routine

Cool-Down› The purpose of the cool-down is to return

the heart rate back to pre-workout levels.› The cool-down is general in nature and

does not need to be related to the SMART Goal or the Workout Plan.

› Usually flexibility is a main focus of this phase of the a workout routine.

Types of Workouts

Cardio-respiratory Endurance Strength Development Power/Speed Development Muscular Size/Tone Metabolic Conditioning Flexibility/Mobility Training Skill/Technique

Acquisition/Development

Cardio-respiratory Endurance

The main focus of these workouts are to achieve and maintain an elevated heart for an extended period of time.

The common method to achieve this is to perform long-distance jogging, running, biking, swimming, ect.› However this is not the only way to

achieve cardio-respiratory fitness. Consider “other” methods; weight training,

sprint training, medballs, kettelbells, ect.

Strength Development

The main focus of these types of workouts is to increase the muscle’s ability to perform tasks

The traditional methods of developing strength would be through the use of “free” weights or machines.› The fitness industry has exploded with a wide

range of methods and various equipment to develop strength.

› The beauty in this is that there should be something that fits your interest and comfort level.

Power/Speed Development

The main focus in developing speed and/or power is to perform tasks and exercises as fast as possible with as much force as possible.

The traditional methods to develop this muscular quality is through powerlifting and/or Olympic weightlifting.› Other methods would include almost

anything that requires quick movement with rapid force.

Muscular Size/Tone

The focus of these workouts would be to increase the overall size and visual aesthetic of a particular muscle group(s).

The traditional method to develop this would be bodybuilding.› Many programs and methods have been

created for the past 70+ years.

Metabolic Conditioning

This type of workout has gained a lot of popularity in the past few years.

The traditional name has always been “circuit training.”› These workouts are characterized by high

volume/high repetition workloads with very minimal rest in-between sets and/or exercises.

› The goal is generally cardio-respiratory endurance but with strength/speed building elements.

Flexibility/Mobility Training

The obvious focus of these workouts would be to increase the range of motion in the joints.

Traditionally “stretching” was done before workouts to prepare the body for a workout.› Recent research has shown that flexibility work is

more beneficial post-workout or at the very least once a thorough warm-up has been completed.

› Other methods such as yoga’s sole focus of the workout is to develop flexibility and mobility throughout different phases of the workout.

Skill/Technique Acquisition

The focus of this type of workout would be to acquire a new skill and/or practice the techniques related to that new skill.

These workouts are vital when first starting a new workout regiment.› The intensity of these workouts are

greatly reduced and focused on creating the mind-muscle connections necessary for new skill development.