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    STRONG & SWIFT

     s u  m  m e r The ultimate 8-week planto take you from zero to 5K 

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    The content in this book is written by the staff atPumpUp. The information is designed to help

    ndividuals achieve their health goals. It is notpecifically tailored to accommodate any injuries,health problems or anything that could beaggravated with physical exercise. If you are anndividual with such problems, please seek the

    help of a health professional.

    The materials and content contained in theStrong & Swift Summer Running Guide” are for

    general health improvement recommendations

    only and are not intended to substitute forprofessional medical advice, diagnosis orreatment. Although specific exercises are

    demonstrated, users of this program should notrely exclusively on information provided in thisprogram for their own health needs as it ispublished as a set of “guidelines” aimed at a broad

    pectrum audience. All specific medical questionshould be presented to your own health care

    professional.

    The “Strong & Swift Summer Running Guidis not written to promote poor body image o

    extreme training regimes. PumpUp, Inc.should not be held liable for the interpretator use of the information provided.

    PumpUp, Inc. makes no warranties orrepresentations, express or implied, as to thaccuracy or completeness, timeliness orusefulness of any opinions, advice, servicesother information contained, or referencedin this document. PumpUp, Inc. does not

    assume any risk for your use of thisinformation as such materials or content mnot contain the most recent information. Tresource is not individually tailored. It is aguideline which has emerged through acombination of personal experience, researand where possible, scientific literature.

    Program

    disclaimer 

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     program About the

    Running is difficult - there’s no way to deny it. At times, running can feel painful as having ananvil strapped to your chest while your legs aremoving through a pit of tar. But doesn’t have to be that way. You don’t need to start off withultra-marathons either. If you run, you’re arunner — period. What better way to start

    than with a 5K?

    It’s pretty darn cool to be able to run 5 kilome-tres without stopping. Strong & Swift  willtransform you into a better, faster, and stron-ger runner by combining cardio training witha variety of resistance and stretching routines.

     With very gradual increases in distanceand intensity, Strong & Swift  makesrunning a less excruciating, and far moreenjoyable experience. By making the 5K your focus, you’ll be more likely to develohealthy habits that will last you a lifetime without putting too much stress on your

     body. In eight weeks, you’ll develop yourspeed, strength, and endurance all atonce. Regardless of where you are — whether you’re a first-timer or somebody who fell off track— you can get really goodat running 5 kilometres straight, and you won’t have to give your life up for it.

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    overview 

    TRAINING

    This 8 week program was designed to buildyour strength, speed, and endurance. It isdivided into three basic forms of training:

    Cardio 

    You will be running and walking at timedntervals on Mondays, Wednesdays, and

    Fridays. As the program progresses, you will beexpected to walk less and run more. By the endof the program, you should be able to run for 5kilometers without stopping.

    Strength Training

    You will be doing strength training routinesfor specific muscle groups. All of theseworkouts are comprised of bodyweight anddumbbell exercises. The intensity andfrequency of these strength sessions willncrease as the program progresses. The

    routines for each week can be found starting atpage 6.

    StretchingThe program has built-in rest days and a

    tretching routine to make sure that yourmuscles relax and recover. These will occur onweekends. Your stretching routine can befound on page 16.

     Week 1 - 3

    3 cardio training days (M,W,F)2 strength training days split into upper body and lower body (very general,targeting all major muscle groups andincluding core) (T,T)

    1 stretching day (S or S)

     Week 4 - 6

    3 cardio training days (M, W, F)3 strength training days split intoarms/shoulders, legs, back/chest (moredistinction of muscle groups) (T, T, S)1 stretching day (S)

     Week 7- 8

    4 strength training days split intoarms/shoulders, legs, back and chest (evemore distinction and specific focus) with(optional) additional core day (T, T, S, S)3 cardio training days (M, W, F)1 stretching day (S)

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    Running

    Shoes

    The right running shoes are a worthwhileinvestment for long-term injury prevention.Local running stores and sports equipmentretailers often provide professional shoefitting services free of charge. Employees willhelp you find an appropriate pair based on your feet, circumstances, and stride. In thelong run, the right shoes will keep your bodypain-free and injury-free.

    Posture

    Good running form isn't rocket science. Don’t

    overthink it. Use less energy to run faster withthese simple tricks:

    Run tall. Maintain a straight posture and trynot to hunch forward— this decreases theefficiency of your stride and throws your bodyoff balance. Relax your body and keep yourshoulders away from your ears.

    Relax. You won’t be punching zombies, so

    make sure that your hands aren’t balled up intotight fists. Loosen your grip, keep your elbowsfairly close (but not completely attached) to your sides and try not to twist your arms across your body. Your arms should swing forwardsand they should remain roughly at a ninetydegree angle as you move them.

    Look forward, not down. Keep your head ineutral position and try not to look down atthe ground. More often than not, gazingtoward your feet will cause your head to lurforward. Your upper back will move to

    support your head, affecting your posture.

    Breathing

    If you struggle with long distance running,taking deeper breaths. Many people tend tunderuse their diaphragm— taking short ashallow breaths without realizing it. When you breathe through your chest, the

    diaphragm stays shut - the lower half of youlungs aren’t able to deliver oxygen to your body. By taking deeper breaths, you’ll be abto supply your muscles with more oxygen a you won’t be fatigued as quickly.

    Treadmill vs. Pavement

    If you’re up for a tougher workout, subtle

     variations in terrain, wind resistance, and lack of momentum will make outdoorrunning more challenging. Plus, you’ll get ahealthy dose of vitamin D!

    There’s no point in jogging through athunderstorm, though. When weatherconditions are less than ideal - opt for thetreadmill. Set it at a 1% incline to make up fthe lack of resistance you would get from

    running outdoors.

    basics 

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    8 WEEKcalendar REST

     Monday

    CARDIO UPPER  

    BODY 

    CARDIO LOWER  

    BODY 

    CARDIO   STRETCH

    Week 1-3

    Tuesday Wednesday Thursday Friday Saturday Sunday

    STRETCH

     Monday

    CARDIO CHEST &

    BACK

    CARDIO LEGS CARDIO ARMS

    Tuesday Wednesday Thursday Friday Saturday Sunday

    Week 4-6

    STRETCH

     Monday

    CARDIO CHEST &

    BACK

    CARDIO ARMS &

    SHOULDERS

    CARDIO LEGS

    Tuesday Wednesday Thursday Friday Saturday Sunday

    CORE[OPTIONAL

    Week 7-8

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    Week

    one Upper Body Burpees 

    Plank

    Dips

    Hundreds

    Side Plank

    Russian Twist

    Reverse Plank

     Repeat as desired, with 1 minbreaks in between each set.

    Lower Body 

    Mountain Climbers

    Body Weight Squats

    Lunges

    Donkey Kick

    Calf Raises

    Glute Bridge

    Leg Raises

     Repeat as desired, with 1 minbreaks in between each set.

    Cardio Day 1: Walk 2 min, run 1 min (7x) = 21 mins Day 2: Walk 2 min, run 2 min (6x) = 24 mins Day 3: Walk 2 min, run 3 min (5x) = 25 mins

    30 seconds each exercise 12 repetitions each exercise

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     Week twoUpper Body 

    Burpees 

    Plank

    Dips

    Hundreds

    Side Plank

    Russian Twist

    Reverse Plank

     Repeat as desired, with 1 minbreaks in between each set.

    Lower Body 

    Mountain Climbers

    Body Weight Squats

    Lunges

    Donkey Kick

    Calf Raises

    Glute Bridge

    Leg Raises

     Repeat as desired, with 1 minbreaks in between each set.

    Cardio Day 1: Walk 1 min, run 3 min (7x) = 28 mins Day 2: Walk 1 min, run 4 min (5x) = 25 mins Day 3: Walk 1 min, run 5 min (5x) = 30 mins

    45 seconds each exercise 14 reps each exercise

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    Week

    three Upper Body Burpees 

    Plank

    Dips

    Hundreds

    Side Plank

    Russian Twist

    Reverse Plank

     Repeat as desired, with 1 minbreaks in between each set.

    Lower Body 

    Mountain Climbers

    Body Weight Squats

    Lunges

    Donkey Kick

    Calf Raises

    Glute Bridge

    Leg Raises

     Repeat as desired, with 1 minbreaks in between each set.

    Cardio Day 1: Walk 1 min, run 6 min (4x) = 28 mins Day 2: Walk 1 min, run 7 min (4x) = 32 mins Day 3: Walk 1 min, run 8 min (4x) = 36 mins

    1 minute each exercise 16 reps each exercise

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     Week

     four

    CardioDay 1: Run 8 min, walk 1 min, run 9 min, walk 1 min (2x) = 38 minsDay 2: Run 9 min, walk 1 min, run 9 min, walk 1 min (2x) = 40 minsDay 3: Run 9 min, walk 1 min, run 8 min, walk 1 min (2x) = 42 mins

    Repeat as desired, with 1 minbreaks in between each set.

     Arms

    Front Raises

    Bicep Curl

    Skullcrusher

    External Rotation

    Lateral Raises

    Hammer Curl

    Tricep Extension

    12 reps each exercise

     Repeat as desired, with 1 minbreaks in between each set.

    Legs

    Dumbbell Squat

    Curtsy Lunge

    Glute Bridge

    Dumbbell Calf Raise

    Oblique MountainClimbers

    Skater Squat

    Lateral Step Ups

    12 reps each exercise

    Back & Chest

    Upright Row 

    Bench Press

    Bent Over Row 

    Floor Press

    Push-Ups

    Swan

    DumbbellPullovers

    12 reps each exercise

     Repeat as desired, with 1 mbreaks in between each set

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    CardioDay 1: Run 10 min, walk 1 min, run 10 min, walk 1 min (2x) = 44 minsDay 2: Run 10 min, walk 1 min, run 12 min (1x) = 23 minsDay 3: Run 12 min, walk 1 min, run 15 min (1x) = 28 mins

    Repeat as desired, with 1 minbreaks in between each set.

     Arms

    Front Raises

    Bicep Curl

    Skullcrusher

    External Rotation

    Lateral Raises

    Hammer Curl

    Tricep Extension

    14 reps each exercise

     Repeat as desired, with 1 minbreaks in between each set.

    Legs

    Dumbbell Squat

    Curtsy Lunge

    Glute Bridge

    Dumbbell Calf Raise

    Oblique MountainClimbers

    Skater Squat

    Lateral Step Ups

    14 reps each exercise

    Back & Chest

    Upright Row 

    Bench Press

    Bent-over Row 

    Floor Press

    Push-ups

    Swan

    DumbbellPullovers

    14 reps each exercise

     Repeat as desired, with 1 breaks in between each se

    Weekfive 

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     Week

     six

    CardioDay 1: Run 15 min, walk 1 min, run 15 min (1x) = 31 minsDay 2: Run 15 min, walk 1 min, run 18 min (1x) = 34 minsDay 3: Run 18 min, walk 1 min, run 20 min (1x) = 39 mins

    Repeat as desired, with 1 minbreaks in between each set.

     Arms

    Front Raises

    Bicep Curl

    Skullcrusher

    External Rotation

    Lateral Raises

    Hammer Curl

    Tricep Extension

    16 reps each exercise

     Repeat as desired, with 1 minbreaks in between each set.

    Legs

    Dumbbell Squat

    Curtsy Lunge

    Glute Bridge

    Dumbbell Calf Raise

    Oblique MountainClimbers

    Skater Squat

    Lateral Step Ups

    16 reps each exercise

    Back & Chest

    Upright Row 

    Bench Press

    Bent-over Row 

    Floor Press

    Push-ups

    Swan

    DumbbellPullovers

    16 reps each exercise

     Repeat as desired, with 1 mbreaks in between each set

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    Week

    seven  ArmsTate Press

    Planks Aroundthe World

    Cuban Press

    Zottman Curl

    Tricep Kickback

    Shoulder Push-Ups

     Repeat as desired, with 1 minbreaks in between each set.

    Legs

    Pistol Squat toBench

    Lunge Jump

    Dumbbell Calf RaisesToes In

     Weighted Plie Squat

    Dumbbell Step Ups

    Dumbbell Calf RaisesToes Out

     Repeat as desired, with 1 minbreaks in between each set.

    Cardio Day 1: Run 21 min, walk 1 min, run 10 min (1x) = 32 mins Day 2: Run 23 min, walk 1 min, run 10 min (1x) = 34 mins Day 3: Run 25 min, walk 1 min, run 10 min (1x) = 36 mins

    12 reps each exercise 12 reps each exercise

     (P  a r  t  1)

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     Week

     sevenBackBurpee Renegade Row 

    Deadlifts

    Superman

    Reverse Grip Row 

    Reverse Fly 

    Back Extensions

     Repeat as desired, with 1 minbreaks in between each set.

    Chest

    Burpee Push-Ups

    Dumbbell Fly 

    Chest Press

     Wide Push-Ups

    Shoulder Press

    Spiderman Push-Ups

     Repeat as desired, with 1 minbreaks in between each set.

    14 reps each exercise 14 reps each exercise

    (Part

    Optional Core Workout

    Oblique Crunches

    Reverse Crunches

    Rocking Swan

    High Plank Spider Knee

     V-Sit

    Side Plank Hip Dips

    12 reps each exercise

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    Week

    eight  ArmsTate Press

    Planks Aroundthe World

    Cuban Press

    Zottman Curl

    Tricep Kickback

    Shoulder Push-Ups

     Repeat as desired, with 1 minbreaks in between each set.

    Legs

    Pistol Squat toBench

    Lunge Jump

    Dumbbell Calf RaisesToes In

     Weighted Plie Squat

    Dumbbell Step Ups

    Dumbbell Calf RaisesToes Out

     Repeat as desired, with 1 minbreaks in between each set.

    Cardio Day 1: Run 26 min (1x) = 26 mins Day 2: Run 28 min (1x) = 28 mins Day 3: Run 5K!

    14 reps each exercise 14 reps each exercise

     (P  a r  t  1)

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     Week

    eightBackBurpee Renegade Row 

    Deadlifts

    Superman

    Reverse Grip Row 

    Reverse Fly 

    Back Extensions

     Repeat as desired, with 1 minbreaks in between each set.

    Chest

    Burpee Push-Ups

    Dumbbell Fly 

    Chest Press

     Wide Push-Ups

    Shoulder Press

    Spiderman Push-Ups

     Repeat as desired, with 1 minbreaks in between each set.

    12 reps each exercise 12 reps each exercise

    (Part

    Optional Core Workout

    Oblique Crunches

    Reverse Crunches

    Rocking Swan

    High Plank Spider Knee

     V-Sit

    Side Plank Hip Dips

    14 reps each exercise

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    Stretching routine InstructionsHold each stretch for 30 seconds on each side.Do this routine at least 1 day each week.

    (P  a r  t  1)

    Forward Neck Rolls

    Shoulder Stretch

    Pec Stretch

    Triceps Stretch

    Biceps Stretch

    Forearm Stretch Palms Up

    Forearm Stretch Palms Down

    Body Circles

    Standing Quadriceps Stretch

    Standing Hamstring Stretch

    Downward Dog Calf Stretch

    Hip Flexor Stretch

    Seated Abductor Stretch

    Butterfly Stretch

    Glute Stretch

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    Copyright © 2016 by PumpUp, Inc.

    All rights reserved. This book or any portion thereof 

    may not be reproduced or used in any- manner whatsoever without the expresswritten permission of the publisher except for the use of brief quotations in abook review.

    Printed in Toronto, Ontario, Canada PumpUp, Inc., 2015

    20 Maud Street, Suite B3 Toronto, ON, Canada M5V2M5

    http://pumpup.com

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     thanks!  We’re glad you joined the Strong & Swift movement!Share about every workout and every run using#StrongandSwift on social [email protected]