exercise - moderately active individuals
DESCRIPTION
Exercise schedule for moderately active individualsTRANSCRIPT
Exercise Program
Moderately Active Individuals
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235
www.banyanconsultants.com
Exercise Program for Moderately Active Individuals
Goal: 150 minutes of moderate intensity aerobic physical activity per week in bouts of 10
minutes or more; including strengthening activities using major muscle groups at least 2
days per week (www.CSEP.ca/guidelines)
Legend:
Brisk walk
Slow walk
Stretching
Strengthening
Week#/
Date Sun Mon Tues Wed Thurs Fri Sat
Week
#1
10 min
10 min
20 min
10 min;
2 sets of
10 reps;
10 min
10 min
20 min
10 min;
2 sets of
10 reps;
10 min
10 min
20 min
10 min;
2 sets of
10 reps;
10 min
Week
#2
10 min;
3 sets of
10 reps;
10 min
10 min
20 min
Calisthenics
for 30
minutes
10 min
20 min
10 min;
3 sets of
10 reps;
10 min
10 min
20 min
10 min;
3 sets of
10 reps;
10 min
Page 2
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235
www.banyanconsultants.com
Week
#3
10 min;
3 sets of
12 reps;
10 min;
10 min
10 min;
20 min,
2 min,
5 min
Calisthenics
for 30
minutes
10 min;
20 min,
2 min,
5 min
10 min;
3 sets of
12 reps;
10 min;
10 min
10 min;
20 min,
2 min,
5 min
10 min;
3 sets of
12 reps;
10 min;
10 min
Week
#4
10 min;
3 sets of
15 reps;
10 min;
10 min
10 min;
20 min,
1 min,
7 min
Calisthenics
for 30
minutes
10 min;
20 min,
1 min,
7 min
10 min;
3 sets of
15 reps;
10 min;
10 min
10 min;
20 min,
1 min,
7 min
10 min;
3 sets of
15 reps;
10 min;
10 min
Week
#5
10 min;
3 sets of
17 reps;
10 min;
10 min
10 min;
20 min,
2 min,
10 min
Calisthenics
for 30
minutes
10 min;
20 min,
2 min,
10 min
10 min;
3 sets of
17 reps;
10 min;
10 min
10 min;
20 min,
2 min,
10 min
10 min;
3 sets of
17 reps;
10 min;
10 min
Page 3
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235
www.banyanconsultants.com
Week
#6
10 min;
3 sets of
20 reps;
10 min;
10 min
10 min;
20 min,
1 min,
10 min
Calistheni
cs for 30
minutes
10 min;
20 min,
1 min,
10 min
10 min;
3 sets of
20 reps;
10 min;
10 min
10 min;
20 min,
1 min,
10 min
10 min;
3 sets of
20 reps;
10 min;
10 min
Encl: Stretching
Strengthening
Calisthenics
Where strength training consists of:
Push/Pull
Lift – waist to chest
Core/abs
Back
Lower extremities (quads and hamstrings)
Jogging
Lunges
Jumping Jacks
Sit-ups
Push-ups