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Page 1: PRO - flex.plusone.com Workout_Simply Fit.pdf · PRO Cardio (Mod) Interval (High) Flexibility Strength Freq Duration Time Freq Duration Time Freq Duration Time Freq Duration Time

© 2016 Optum, Inc. All rights reserved.

Workout Plan by Day & Week

PROCardio

(Mod)Interval

(High)Flexibility Strength

Freq Duration Time Freq Duration Time Freq Duration Time Freq Duration Time Totals

Week 1 4 30 120 3 5 15 2 20 40 175

Week 2 5 30 150 4 5 20 2 20 40 210

Week 3 4 30 120 1 15 15 4 5 20 3 20 60 215

Week 4 4 30 120 1 15 15 5 5 25 3 20 60 220

Week 5 3 30 90 2 15 30 5 10 50 3 20 60 230

Week 6 3 30 90 2 15 30 5 10 50 3 20 60 230

Total Program Minutes 1,280

Each week you’ll have a goal of minutes to complete for physical activity, and as the weeks continue you’ll progress in cardiovascular activity, interval training, strength training, and stretching. Below you will find a sample plan to help you achieve your minutes of activity. This is a sample plan and can be tweaked or tailored to meet your needs and schedule.

Page 2: PRO - flex.plusone.com Workout_Simply Fit.pdf · PRO Cardio (Mod) Interval (High) Flexibility Strength Freq Duration Time Freq Duration Time Freq Duration Time Freq Duration Time

© 2016 Optum, Inc. All rights reserved.

Workout Plan by Day & WeekWeek 1Your goal for this week is 120 minutes of cardiovascular activity, 15 minutes of stretching, and 40 minutes of strength training

Monday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of stretching

Tuesday 30 minutes of cardiovascular activity

Wednesday Rest

Thursday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of stretching

Friday 30 minutes of cardiovascular activity, 5 minutes of stretching

Week 2Your goal for this week is 150 minutes of cardiovascular activity, 20 minutes of stretching, and 40 minutes of strength training

Monday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of stretching

Tuesday 30 minutes of cardiovascular activity, 5 minutes of stretching

Wednesday 30 minutes of cardiovascular activity

Thursday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of stretching

Friday 30 minutes of cardiovascular activity, 5 minutes of stretching

Week 3Your goal for this week is 120 minutes ofcardiovascular activity, 15 minutes ofinterval training, 20 minutes of stretching,and 60 minutes of strength training

Monday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of stretching

Tuesday 30 minutes of cardiovascular activity

Wednesday5 minutes of stretching (dynamic warm-up), 20 minutes of strength training, 15 minutes of interval training, 5 minutes of static stretching

Thursday 30 minutes of cardiovascular activity

Friday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

Week 4Your goal for this week is 120 minutes ofcardiovascular activity, 15 minutes ofinterval training, 25 minutes of stretching,and 60 minutes of strength training

Monday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of stretching

Tuesday 30 minutes of cardiovascular activity, 5 minutes of static stretching

Wednesday5 minutes of stretching (dynamic warm-up), 20 minutes of strength training 15 minutes of interval training, 5 minutes of static stretching

Thursday 30 minutes of cardiovascular activity

Friday 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

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© 2016 Optum, Inc. All rights reserved.

Workout Plan by Day & WeekWeek 5Your goal for this week is 90 minutes ofcardiovascular activity, 30 minutes ofinterval training, 50 minutes of stretching,and 60 minutes of strength training

Monday5 minutes of stretching (dynamic warm-up), 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

Tuesday5 minutes of stretching (dynamic warm-up), 15 minutes of interval training, 5 minutes of static stretching

Wednesday5 minutes of stretching (dynamic warm-up), 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

Thursday5 minutes of stretching (dynamic warm-up), 15 minutes of interval training, 5 minutes of static stretching

Friday5 minutes of stretching (dynamic warm-up), 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

Week 6Your goal for this week is 90 minutes ofcardiovascular activity, 30 minutes ofinterval training, 50 minutes of stretching,and 60 minutes of strength training

Monday5 minutes of stretching (dynamic warm-up), 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

Tuesday5 minutes of stretching (dynamic warm-up), 15 minutes of interval training, 5 minutes of static stretching

Wednesday5 minutes of stretching (dynamic warm-up), 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

Thursday5 minutes of stretching (dynamic warm-up), 15 minutes of interval training, 5 minutes of static stretching

Friday5 minutes of stretching (dynamic warm-up), 30 minutes of cardiovascular activity, 20 minutes of strength training, 5 minutes of static stretching

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© 2016 Optum, Inc. All rights reserved.

Your Guide to Cardiovascular Activity

Weeks 1-3During weeks 1-3 of Simply Fit, do at least 4 different options per week from the list of aerobic activities to provide the body with variation and additional health benefits. Only complete the aerobic activities for durations that feel comfortable for your body.

Weeks 4-6During weeks 4-6 of Simply Fit, do at least 4 different options per week from the list of aerobic activities to provide the body with variation and additional health benefits. Only complete the aerobic activities for durations that feel comfortable for your body. Weeks 5-6 introduce “interval training” 1-2 days/week for a total of 15 minutes.

To do interval training, select any of the following cardio options below and do 30 seconds of intense intervals (bouts, see progressions) followed by 1 minute of recovery. You should be able to get approximately 10 total intervals (bouts) of intense effort.

The National Academy of Sports Medicine recommends working muscles out in this order, abs and core first, followed by large muscle groups working towards hitting the smallest muscle groups last. Follow our plan highlighted in this program for an effective workout.

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© 2016 Optum, Inc. All rights reserved.

Benefits of Cardiovascular Activities

WalkingWalking is one of the most fundamental movement patterns that we can do and works every muscle in the body.When walking for prolonged periods of time, it’s important to be cautious of potential knee pain and/or low back pain.

EllipticalThe Elliptical is a great total body workout with a strong focus on the lower body. When doing the Elliptical for prolonged periods of time, your leg muscles may get fatigued. Progress your strength and stamina accordingly.

SwimmingSwimming is an excellent aerobic exercise that minimizes harsh pounding on the joints. As your swimming ability progresses, this form of activity can provide the body with some strength training in combination with cardiovascular training. The water provides the resistance.

BikingBiking provides a wonderful combination of aerobic exercise while getting some strength training to the lower body. In addition, as biking coordination progresses, you will also find that your cardiovascular stamina and leg strength increase as well.

RowingRowing is a great low-impact aerobic exercise that can minimize harsh pounding on the knees and ankles. Rowing can work the body differently than other activities in that it has a strong focus on leg strength leading to back strength while enhancing your aerobic system.

StairMaster / Step MillStairmaster or climbing stairs is a very functional and efficient movement pattern that will help with everyday life activities. Climbing stairs can also build some lower body strength. When doing any form of stair climbing just be cautious of potential knee pain.

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© 2016 Optum, Inc. All rights reserved.

Wall calfCoach Tip: Make sure both toes are straight forward, drive back heel down, maintain good posture.

Half Kneeling hip flexorCoaching Tip: Contract Glutes, reach to the ceiling.

Static Stretches(1 set of 30 seconds)

Down dog (yoga pose)Coaching Tip: Push through the palms, tailbone to the sky, drive down through the heels.

Up dog (yoga pose)Coaching Tip: Push though the palms, straighten arms as much as comfortable while lifting torso up.

Pigeon (yoga pose)Coach Tip: Ease into the stretch and breath. Make sure knee is directly in front of the hip and adjust the femur as needed for comfort.

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© 2016 Optum, Inc. All rights reserved.

Shoulder rolls dowel rod (shoulder flossing)Coaching Tip: Hold the dowel rod with a wide grip when starting out, narrow grip as flexibility increases.

Glute BridgeCoaching Tip: Contract the Glutes and Abdominals, make sure heels are under knees.

Dynamic Movements(1 set of 12-15 reps)

InchwormCoaching Tip: Keeps abs tight and back flat throughout. Avoid hips sagging.

Toy SoldiersCoaching Tip: Arms extended, bring up alternating legs to opposite side arm.

Reverse lunge with side reachCoaching Tip: Lunge backwards, contract the Glutes, lean to stretch the side of the back.

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© 2016 Optum, Inc. All rights reserved.

Core/Strength Training Exercises(Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6:

2 sets of 10-12 repetitions with 15-30 seconds of recovery)

Goblet Squat (Dumbbell or Kettlebell)Coaching Tip: Keep heels down, maintain good posture, drive knees apart, try to get all the way down (full range).

Pushup Variation (Alternating Hand Position)Coaching Tip: Brace your core, squeeze your glutes, and push the ground away from you.

Loaded RDLCoaching Tip: Keep weight close to body, bend at hips, flat back, head neutral, and keep weight on heels.

Horizontal Inverted RowsCoaching Tip: Lying under bar with flat back, flex at elbows, pull chest to bar.

Dumbbell Shoulder Push PressCoaching Tip: Avoid an excessive arch in the lower back, keep hand grip close to shoulder distance.

Band Assisted Pull upsCoaching Tip: Avoid using momentum, squeeze the chest upward to depress and retract the shoulder blades.

Fitness Center

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© 2016 Optum, Inc. All rights reserved.

Core/Strength Training Exercises(Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6:

2 sets of 10-12 repetitions with 15-30 seconds of recovery)

Lateral or Side LungeCoaching Tip: Step to the side, allow opposing leg to remain straight, keep both heels down, maintain good posture.

Cable Face PullsCoaching Tip: Pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Stir the PotCoaching Tip: Keep your abs braces and contract your glutes.

Palloff PressCoaching Tip: Keep your shoulders and hips square, press the cable straight out in front of your body, resisting tendency to rotate.

Fitness Center (cont’d)

Page 10: PRO - flex.plusone.com Workout_Simply Fit.pdf · PRO Cardio (Mod) Interval (High) Flexibility Strength Freq Duration Time Freq Duration Time Freq Duration Time Freq Duration Time

© 2016 Optum, Inc. All rights reserved.

Core/Strength Training Exercises(Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6:

2 sets of 10-12 repetitions with 15-30 seconds of recovery)

PushupsCoaching Tip: Hands slightly wider than shoulders, avoid an excessive arch in the low back.

Body weight Prisoner squatsCoaching Tip: Keep heels down, maintain good posture, drive knees apart, try to get all the way down (full range). Arms behind head, chest up, look forward.

Floor snow angelsCoaching Tip: Keep the arms and scapula drawn down to the floor.

Lateral or side LungeCoaching Tip: Step to the side, allow opposing leg to remain straight, keep both heels down, maintain good posture.

Single Leg Glute BridgeCoaching Tip: Contract the Glutes and Abdominals, make sure heels are under knees. Keep hips up when legs lift.

Renegade row body weightCoaching Tip: Hands slightly wider than shoulders, avoid an excessive arch in the low back, row arms in keeping elbows close to body.

At Home

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The information provided through any onsite program is for informational purposes only and provided as part of your employee benefits. Participation in any onsite program is voluntary. The onsite team cannot diagnose problems or recommend treatment and is not a substitute for your doctor’s care. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Your health information is kept confidential in accordance with the law and will only be used to provide health and wellness recommendations as applicable.

© 2016 Optum, Inc. All rights reserved.

Core/Strength Training Exercises(Weeks 1-2: 1 sets of 12-15 repetitions for each exercise with 30-45 seconds of recovery between each exercise. Weeks 3-6:

2 sets of 10-12 repetitions with 15-30 seconds of recovery)

Plank to HandsCoaching Tip: Start with good plank position. Move from forearms to hands maintaining neutral spine position. Widen feet if too much movement in spine occurs.

Chair dips bent kneeCoaching Tip: Keep elbows in tight, avoid shrugging shoulders.

Side PlankCoaching Tip: Exhale and contract the Abdominals, maintain good posture.

Easy Rolling PatternCoaching Tip: Stay long throughout, reach arm across body and turn head into shoulder.

At Home (cont’d)


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