Training ProtocolNaomi Ferstera BApSc/BEd

Accredited Exercise Physiologist & Exercise Scientist

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Concept 1High intensity exercise

High Intensity

• intensity with volume determines the adaptation• high intensity exercise can be done via cardio or weights• high intensity has many health benefits

Concept 2Weights vs HIIT

Weights vs. HIIT• weights will build muscle (an important part of LBM)• muscle increases metabolism• those that preserve muscle during weight loss are more likely to keep it off• HIIT improves the utilisation of fat as a fuel• HIIT has many important health benefits

Concept 3Cardio is not a swear word

Cardio is not a swear word• cardio gets a bad rap in fitness circles• there are many ways to do it• 4 x 4 • if you enjoy longer cardio, keep doing it•

Concept 4Put the science into your training

Put the science into y0ur training• train at the appropriate heart rate to ensure your success• HIIT is 85-95% of heart rate reserve • Work at the right rep range to ensure the right muscular adaption• All rep ranges have value!

Concept 5Time, frequency & volume

Time, frequency & volume• shorter exercise sessions are more likely to be adhered to and less likely to result in injury• when we exercise at the correct intensity, time is short• 3 x weights sessions• 1-2 HIT or circuits (which can be done post-weights or in an alternate session on the same day• volume is also lower with high intensity training

Concept 6Recovery

Recovery• recovery is a combination of

• Nutrition• Hydration• Sleep• Rest

• each is integral to properly recovering from exercise

Concept 7Find something you love

Find something you love• we want you to be passionate about making your body fit and strong• we want you to find something you love and then set regular goals for yourself• there are many paths to good health