Take a minute to reflect and congratulate yourself on the progress you have made…
Time to get back to work! Remember, your body has adapted to your last program so its time to change it up! Take your time to learn all the new exercises. The program now involves some “free weight” movements. So if you have not yet explored the rest of the gym, we will now try to get you over that hurdle. The strength training program still involves “pushes” and “pulls” but there are several new exercises that will take more concentration and focus to perform them correctly. The recommended amount of reps remains 10-12. As always, continue to do what you feel is comfortable, but keep in mind adding reps will help make you stronger and increase muscular endurance. If you feel you are ready, try to extend your aerobic activity beyond 30 minutes OR increase your speed, elevation, or try “interval training” (using short durations of fast-paced activity like running followed by slow walking and repeat for multiple sets).
Recall that your exercise prescription can be filled through any combination of group exercise classes and exercising on your own.
General Exercise Guidelines
The program is progressive and involves both aerobic and resistance training exercises. This information will remain on our site for you to refer back to as often as you would like. You may print the information, take notes, or simply bring your smartphone with you to the Refinery, using the videos as your guide. The videos will be accessible 24/7 on the frontpage (log-in unnecessary). It is our hope that you use this as your digital exercise manual.
Resistance Training. We recommend doing 10 to 12 repetitions (“reps”) of each resistance exercise and you should repeat this 3 times (i.e., perform 3 sets of 10-12 reps). This means the total number of times you perform each exercise will range from 20 (10 x 2) to 36 (12 x 3). There’s no such thing as a “one-size-fits-all” approach to exercise. We anticipate that some of you may feel 20 reps relatively challenging whereas others may desire a greater challenge. Find a formula you are comfortable with and please do not overexert yourself. You should not need more than 30-60 seconds of rest between sets. Then again, if your goal is to improve your aerobic conditioning, you may want to give yourself less rest. Be sure to complete the resistance training module (units 1 & 2) for additional recommendations.
You may notice that we will sometimes refer to the “tempo” of an exercise. Tempo = speed of the movement. For example, you may lift a dumbbell upwards in 1 second. Then, you may allow it to drop downward in 1 second. We encourage you to follow a 2–0–2 tempo. The first 2 refers to the beginning phase of movements (e.g., move up in 2 secs), whereas the 0 refers to “no pause”, and the last 2 seconds refers to the end phase (e.g., move back in 2 secs).
Aerobic Training. We recommend that you try to do at least 40-45 minutes of aerobic walking, most days per week. If you find that this is too challenging, do as much as you can. Try other types of aerobic training for longer periods of time if you feel you are up to it. It is unnecessary to do > 5 days of aerobic activity per week. Your body requires rest! Be sure to complete the aerobic training module (units 1 & 2) for additional recommendations.