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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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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