Exercise Parameters

Exercise Protocols: Resistance Training

Weight training helps to promote fat loss and is arguably even more important than aerobic exercise in long-term weight management. This is because muscle is metabolically active tissue. For each pound of muscle you gain, your body burns an additional 50 calories each day at rest. So, if you can gain 5 pounds in muscle, your body will burn an additional 250 calories a day at rest, which will result in loss of fat. Don't forget that gains in muscle tissue take time, so don't expect immediate results. However, in six weeks you should start to see marked progress.

Beginner: Conditioning Protocol
Number of exercises: 1 per muscle group
Number of sets: 3 per exercise
Rest between sets: No more than 30 seconds
Repetitions per set: 15-20
Frequency: 2-3 days per week
Intensity: somewhat challenging

Intermediate: Toning and Shaping Protocol
Number of Exercises: 2 per muscle group
Number of Sets: 3 per exercise
Rest between Sets: No more than 30 seconds
Repetitions per set: 15-20
Frequency: 2-3 days per week
Intensity: 1st set: somewhat challenging
2nd set: struggling
3rd set: failure

Advanced: Targeted Body Sculpting Protocol
Number of Exercises: 2-4 per muscle group
Number of sets: 2-4 per exercise
Rest between sets: No more than 30 seconds (as few as 8 for selected groups)
Repetitions per set: see goals below*
Frequency: 2-3 days per week
Intensity: failure on all sets (reduced intensity for overdeveloped muscle groups)

Goals: Increase Strength and Power
Best for Power Lifting Goals
Low Rep Range: 4-6 reps
Goals: Increase Overall Muscularity
Best for developing a BodyBuilder's Physique
Moderate Rep Range: 8-12 reps
Goals: Muscular Endurance
Best for achieving lean muscle tone without significantly increasing muscular bulk
High Rep Range: 15-20 reps

Exercise Protocols: Cardiovascular Training

Cardiovascular conditioning has many benefits. Listed below are just a few of these benefits:
Expedited fat burning
Better muscular endurance for weight training
Aids in muscular recuperation
Lowers risk of several diseases by improving overall health

Cardiovascular Protocol
Frequency: 4-5 days per week
Duration: 20-30 minutes
Intensity: 65-85% of maximal heart rate (Target Heart Rate Zone, THR)

Exercise Protocols: Flexibility Training

Maintaining flexibility is important to keep full range of motion in your joints. Stretching to maintain flexibility is a great way to stave off injuries related to lack of mobility. Keep in mind, however, that excessive mobility leads to decreased mobility. So, flexibility goals should be to develop a balance between mobility and stability rather than hyper mobility.

Flexibility Protocol - Static Stretching
Length of hold: 60 seconds
Frequency: Daily
Intensity: Go only to the point where you feel tension in the muscle, not to where you experience unbearable pain

Exercise Protocols: Putting It All Together

A good exercise program should include all of the above components, because each is very important. Here are a few things to remember when putting them all together.

A session should not last longer than an hour. Sessions lasting longer than this can lead to injury, overtraining, and the opposite effects desired.
Proper hydration and nutrition are essential components of a successful program. These must be addressed in order to gain optimal results.
Proper amounts of sleep are also essential to a successful program.
Watch for signs of overtraining. If you suspect you may be overtraining, take a few days off and re-evaluate your training regimen.

This information was taken from Sculpting Her Body Perfect by Brad Schoenfeld. This information is in agreement with ACSM guidelines and was compiled to be used for informational purposes only.