Workout

One month workout plan for **Vanessa.** Because of her health goals (maintaining what she looks like and toning her body), Vanessa will be working out three times a week so that she does not burn more calories than she puts in her body and loses weight. However, if she exercises less than two times a week, based on her diet, she will be gaining weight. The workouts that she will be doing will vary so that she gets the chance to work on different muscle groups and so that she can build her cardiovascular endurance. By varying workouts, the chance of preventing injury through overworking Vanessa will also be greater.

30 Minute Jog on Treadmill || Off || Cycling and Abs || Off || Off || and Abs || Off || Off ||
 * Monday || Tuesday || Wednesday || Thursday || Friday || Saturday || Sunday ||
 * Cardio Kickboxing Class || Off || 30 Minutes Swimming in gym pool
 * Cardio Kickboxing Class || Off || Off || Belly Dancing Class || Off || Team Sports || Off ||
 * Cardio Kickboxing Class || Off || Pilates Class || Off || 30 Minutes jogging on treadmill
 * Yoga || Off || Off || Spinning Class || Off || Zumba || Off ||


 * Alternate/Supplementary Exercises : If Vanessa is unable to make one of her scheduled classes or would like to add a workout on one of her off days, she may choose to jog around the track for 30 minutes. Another option is to take a bike ride around the neighborhood or walk briskly for an hour. **


 * Cardio Kickboxing**: Vanessa will be attending cardio kickboxing classes on Monday so that she can develop her cardiovascular endurance as well as he muscular endurance. Cardio Kickboxing consists of combining boxing, martial arts, and aerobics in order to become physically fit and to tone one’s muscles. Cardio kickboxing classes consist of a 15 minute session of warm-ups and stretching and then a 35 minute lesson of kickboxing. The kickboxing lesson involves the use of kicking, punching, and knee strikes. Afterwards, 10 minutes is used to cool down so that injuries can be prevented.


 * Belly Dancing**: NAHR offers a 45 minute belly dancing class that focuses on core and upper body strength. Vanessa will learn moves to tone these areas with a class of about 15. Very interactive, the belly dancing class is a lot of fun as well as a great workout.


 * Team Sports**: Each Saturday from 10 a.m. to 11:30 a.m. NAHR offers a different intramural sport. Open to all gym members, this class includes basketball, volleyball, flag football, and many more. The primary benefit of this class is an increased cardio-respiratory endurance.

www.activefitnessworld.com/ articles/pilates/
 * Pilates:** NAHR offers an hour-long Pilates class every Wednesday. The purpose of pilates is to focuse on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine and help strengthen the deep torso muscles. Examples of exercises Vanessa will be doing during the class are:


 * 30 Minutes Swimming and 30 Minute Jog on Treadmill**: Vanessa needs to also build her upper body strength to stay toned and healthy. Through swimming she will be able to do that as well as work on her cardiovascular endurance. The swimming session is followed by a jog on the treadmill so that she can continue working on her cardio as well as her muscular strength in her legs.


 * 30 Minutes Jog on Treadmill and Abs:** Vanessa will work on her cardio and muscular strength by jogging on the treadmill for 30 minutes at the pace of about 4.2 mph. After this she will move on to basic ab workouts such as the examples seen below.

Examples: Bicycle Exercise: The left knee is brought in and the right elbow is brought up to the left knee. You then switch and bring the right knee in and the left elbow to it. Alternate so that you do this 20 times on each side. During class, two sets of this exercise are done.
 * Cycling and Abs**: Through the cycling and abs class that Vanessa will be attending on Friday, she will be able to maintain her tones appearance as well as work on her cardio endurance. The first 40 minutes of class will involve using a stationary bicycle for toning leg muscles and to work on endurance and to develop leg strength. The cycling also provides low impact exercise so that there is a low risk of injuries to the legs and knees. The next 15 minutes of class is devoted to ab workouts. The students will be doing ab workouts such as the bicycle exercise, situps/crunches, planks on the elbows and toes, etc.



[|http://exercise.about.com/od/abs/ss/abexercises.htm]

Planks on Elbows: You get into pushup position but have your elbows on the floor. Stay in the position for 30 seconds. Repeat 3-5 times.



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The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body. Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone. With increased flexibility and strength comes better posture.
 * Yoga:** Yoga is suitable for most adults of any age or physical condition. It gently increases breath control to improve the health and function of both body and mind. These two systems of exercise and breathing then prepare the body and mind for meditation, and the student finds an easy approach to a quiet mind that allows silence and healing from everyday stress.

http://www.babyluxdesign.com/babyblog/wp-content/uploads/2010/03/bikram-yoga-poses.jpg


 * Spinning Class:** Spinning is a group exercise class done on stationary bikes. During the class the instructor simulates a ride. Together, you travel on flat roads, climb hills, sprint and race! It is truly a fantastic cardiovascular class. Superior cardiovascular workout (both aerobic and anaerobic) strengthens the heart and helps lower resting heart rate. Indoor cycling exercise provides a great way to tone the glutes, quads and hamstrings. Stabilizers and core muscles of the body get a good workout during the sitting and standing positions, which helps encourage good posture in everyday life, and a spinning class also burns many calories.

http://www.krr.co.il/uploadFiles/MiniPage1/MiniPage1_8_big.jpg


 * Zumba:** Zumba incorporates the interval training concept, wherein the entire workout goes from one routine to the next without stopping. The pace will change depending on the type of dance or musical influenced used. There will be no need for slowdown when moving from one constant motion to the next, so every individual can just go along with the flow. Zumba takes away the boredom effectively since the dance steps are very entertaining, introducing the likes of the merengue, salsa and belly dance. Zumba is a fantastic core workout. It uses moves during the workout that target the abs and back to increase agility and strength with the potential to tone and sculpt the torso.



http://www.zumba-fitness.co.uk/images/Zumba-dance.jpg

[|abb workouts]