Personal training- helping a friend day 3

personal-training

Hey everyone, 

Today was day 3 of “personal training” helping a friend, today was another good day at the gym with his workout, he did very well overall even with a challenge. 

Warm-up

  • Treadmill- 10 minutes, no incline, 3.5 speed
Workout:
  • Stationary bike, level 4 resistance, had him keep his RPMs at a 50 but not quite 80.  I had him do a 10 minutes split, with a 1 minute break between each split. He did 4 rounds of 10 minutes. 
Cool down:
  • Treadmill, no incline, 2.5 speed
Stretching:
  • We didn’t have time for stretches afterwards because he had other business to tend to. 
Overall, John did very well with the exercise routine today, again he killed the stationary bike and he enjoys it a lot. He took breaks this time to only get water to stay hydrated since he had forgotten his water bottle, his RPMs were between 60 and 80 the whole time, and he didn’t stop for any significant amount of time. I am very proud of him. Tomorrow I plan switching it up a bit, and having him do the treadmill for 45 minutes, at a constant speed of 4.0- 4.5 and see how he handles it without the incline. I want to eventually have him use incline, but not until his fitness level increases, where I am comfortable with him doing incline at a high rate of speed, or moderate rate of speed. I could have him do a high incline with a low speed, but still, I need to make sure he is conditioned for that because that can still be fairly hard on someone who is unconditioned. 
Our warm-up will be a dynamic warm-up instead of using the treadmill and we will have a cool down on the treadmill since that is where we will start our workout. 
At some point, I will be pushing him beyond his comfort level, but in small increments with different cardio exercises. 
Your fitness blogger,
Shay-lon xoxo
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Published by

fitnessgrad

Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

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