Pre-Designed Workouts for Beginners to Advanced Levels!

BEGINNER LEVEL WORKOUT:
This home workout plan is ideal for those who:
*Have more body pain and are limited in their movement
*Have never exercised before
*Have exercised in the past, but have not been active in the last month
*Have completed 2-3 months of the SPECIAL WORKOUTS for specific chronic conditions such as DIABETES, ARTHRITIS, OSTEOPOROSIS and HIGH BLOOD PRESSURE and are now ready to "graduate" to the next level in their training

You will need to consider the following:

*Start out easier than you think you need to so you don't feel to much muscle soreness following the workout. Muscle soreness is normal when starting a program, but we still want to minimize it as much as possible. Typical muscle soreness (associated with exercise)will be evident one to two days after your workout, but should not continue beyond two days.

*Make sure that your technique is good. Burning in the muscle is normal, but pain in the joint is not! If you feel pain in the muscles, either shorten your range of motion, check your technique or avoid the exercise alltogether!

*Stop exercising if you feel light headed, nausea, dizzy or any angina-like pain. Angina can feel like pain, pressure, heaviness or burning in the chest, arms, jaw or between the shoulder blades. Contact emergency personnel if you feel any symptom suggestive of angina.

*Many results and improvements will be seen in the first few months of a CONSISTENT and WELL ROUNDED (cardio,strength,balance and flexibility) exercise program. After about 3 months of training the same way, you may experience a PLATEAU EFFECT and you may stop seeing improvments. This would be a great time to "SHOCK" your body and progress to the INTERMEDIATE LEVEL PROGRAM.

INTERMEDIATE LEVEL WORKOUT:
This at home workout is for those who are currently training a few times a week and need to break through a plateau effect. This program can be combined with some easier beginner exercises if you are weaker in certain areas. For example, you may combine an intermediate cardio plan with a beginner strength training workout. Furthermore, you may be weaker in your upper body but stronger in your lower body; in which case you can chose the beginner upper body exercises with intermediate lower body strength exercises.

ADVANCED LEVEL WORKOUT:
After approximately 3 months at the beginner level and 3 months of intermediate training, a gradual progression to the ADVANCED LEVEL WORKOUT is appropriate if you are not feeling any unusual symptoms when you train. You should have also been consistently training 3 times a week over that time period to attain a certain degree of fitness.
You will be increasing strength, cardiovascular fitness, balance and flexibility to a very high level and must feel able to "safely" perform all exercises. This is comparable to when we trained in our 40's and 30's. You are what we call a FIT older adult.