The Importance of a “Plan”
Do you go into your week with a plan regarding your exercise and movement? Just like our “work” week has a fairly specified amount of time allotted for it, so should our “movement” week. If I didn’t plan my weekly workouts just like I schedule each client or class, TRUST ME – they’d never get done!
“So Coach Kimmie, how do I plan my week?”
Write down all the types of movement you really like to do first. LOVE that TRX class on Monday? Write it down! Prefer the Yoga Tune Up class at Kinesis on Tuesday or Wednesday? Write it down!! Commitment to what you love (or really like) will undoubtedly help create success. Once you have these in place, build the week from there.
We all know that there must be components of each of these in our general fitness scheme:
We also know that there should be at least 1 day of no exercise or very light non-impact activity per week depending on our body’s needs. And finally, we know that our body sometimes needs a little down time.
“So Coach Kimmie, what does a sample week look like?”
Tuesday: 20-30 minutes of medium intensity cardio plus stretching.
Wednesday: 30-50 minutes of *strength training followed by 10-20 minutes of cardio.
Thursday: Lower intensity strength & self-care day. **Pilates, maybe get a bodywork session, spend more time stretching or try a Yoga Tune Up class.
Friday: 20-30 minutes of interval cardio with stretching and Yoga Tune Up® therapy ball rolling for your specific “hot spots” afterwards.
Saturday: low intensity cardio for 60 minutes and maybe a Pilates class or core series as well.
Sunday: 30-50 minutes of combined strength and cardio. Do a 1:1 ratio of strength and cardio movements.
Daily: spend 10-15 minutes stretching major muscle groups and using your self-care tools. Foam roller, Yoga Tune Up balls, foot wakers, etc.
Your week can obviously be different from what I’ve listed, but it has to make sense in your life. If you know there’s NO WAY you can exercise on Wednesdays, then that’s your definite day off or you can focus on your flexibility/mobility program. If Sunday is always your family/relaxing day, then keep it that way.
The main things to keep in mind are:
1) When performing full body strength sessions, spread them out so you have at least 1 day between for adequate muscle recovery.
2) Be smart and work up to aiming your sessions just slightly out of your comfort zone.
3) Listen to your body.
4) Be aware of and use all the tools available to you! Physical therapy consults with Dr. Dawn, acupuncture/alternative options with Laura, bodywork with our fabulous therapists, etc….
Injury-free is the way to be!!
Ultimately, aim for 2-3 days of strength, 4-5 days of cardio, and 1 day off. Mix these up into your life and you’ll be set up for success. Remember, if our bodies are learning something new, there could be some crankiness coming from some muscles. If you’re really sore from the previous day’s workout, keep moving but maybe slow yourself down a bit and be good to your body!
Need help? We’ve got you covered! One-on-one sessions can be spent figuring out your needs and customizing a plan THAT WORKS FOR YOU. FaceTime sessions are also available.
*Strength training can be done with your bodyweight movements or with the use of free weights, TRX, dumbbells, or other weighted non-machine based equipment. If you’re newer to strength training, take a private session with our amazing trainers at Kinesis. We offer a 3/$150 Personal Training special if you’ve never had personal training at Kinesis.
**Pilates is considered strength training in my book.
You have the power to make it happen. ~Coach Kimmie