Your Individual Program
(Increasing Health Reserves)
The summator is designed to determine the weekly training assignment in points based on gender, age, and physical condition.
Table 1. Summator
1. The weekly training assignment in points, determined by you using the summator, should be composed using Tables 2, 3, and 4. Table 2 provides a list of exercises from which you can choose the ones that suit you.
When selecting, refer to Table 3, which presents a set of recommended exercises for each gender, age, and level of physical condition (you will see their numbers in Table 3; find the descriptions of the numbers in Table 2), from which you can choose exercises that ensure the completion of the weekly assignment.
The cost of performing the recommended exercises in points based on their duration can be found in Table 4. 2. The weekly training assignment should consist of general and special impact exercises (a list of these is provided in Table 2).
General exercises promote the development of overall endurance and improve the functional state of the cardiovascular and respiratory systems.
Special exercises, by affecting specific aspects of energy metabolism, improve blood supply to the heart muscle, enhance oxygen delivery, and reduce the myocardium’s oxygen demand. The significance of special exercises increases due to their impact on the main motor qualities – strength, speed, coordination of movements, flexibility, and speed endurance.
5. The maximum allowable heart rate during special impact exercises is 220 minus age in years, and for individuals over 50 years old – 200 minus age in years.
6. Reassessment of physical condition, necessary for evaluating the effectiveness of exercise sessions and making adjustments to the training program according to increased physical fitness, should be conducted every 8–10 weeks of training.
Table 4. Dosator for Determining the Cost of Individual Exercises in Points Based on Their Duration
Here you will also find a table of calorie expenditure for performing some common, familiar actions. Additionally, I can also recommend workouts that have helped me personally (minus 24 kilograms in just seven months of training). However, you need to train regularly, at least 3 times a week…
Targeted workouts with Tony Little.
Description: Tony Little is a well-known figure in the fitness world, your personal fitness trainer, author of a series of targeted workouts for various muscle groups (you can learn more about him here: http://www.tonylittle.com).
In Russian, there are 3 targeted workouts. There are links on the Internet for downloading. For example, on the page http://dream-and-dance.com/celevye-trenirovki-s-toni-littlom.html.
Workout 1. Reducing the Abdomen. Year of release: 1991.
Duration: 00:30:26
Size: 265 Mb
Workout 2. Complete Body Adjustment and Maintenance of Shape. Year of release: 1991.
Duration: 59 min. 48 sec.
Size: 520 Mb
Workout 3. Reducing Thighs and Buttocks. Year of release: 1991.
Duration: 00:32:47
Size: 285 Mb