3.1 - Cardiovascular Training

Cardiovascular training is vital for good health. Cardio training improves the circulatory system and helps improve our heart and lung efficiency. Making it easier for us to carry oxygen and nutrients around the body and carry waste products away. Cardio is important for preventing some diseases such as heart disease, strokes, diabetes and high cholesterol. 150 minutes a week is a good marker to aim for.

3.2 - Resistance Training

Resistance training is also just as important as it helps us prevent osteoporosis (bone degeneration) and muscle atrophy (muscle degeneration). It helps us improve our body composition (muscle to fat ratio), strengthens joints and improves balance. Weight training is to be done along side cardiovascular training but too much cardio can have a negative impact of trying to build muscle, 2-3 days of cardio a week is a good recommendation to complement resistance training.

3.3 - Progressive Overload

Progressive overload is vital for allowing us to progress when it comes to all forms of training. All good programmes combined with a good effort level from the client will allow the client to progress and prevent plateau’s from happening as often. Progressive overload can be achieved in many ways, take a look at the videos below and I will demonstrate to you some of the methods you could use to apply this.

3.4 - Training Programming

This video is all about training programming. This will help you workout how many days a week you should be training for your goal. It is always important to remember to be realistic when deciding how many days a week you can actually train. Don’t go from one to seven days a week as that isn’t likely to be achievable within your day to day life.

3.5 - Delayed Onset Muscle Soreness

This is something that can occur and is a good indication that you have had a good session. However this can also hinder your recovery and ability to train again so it is a good indication how effective your session was but by no means essential. Progress can definitely take place without delayed onset muscle soreness.

3.6 - Training Summary

Here are my take home points and aspects I want you to focus on within this section in order to keep you progressing.

Training Top Tips

• Both cardiovascular and resistance training are important and you should aim to do both but do more of the type that caters closer to your main goal. More resistance training for muscle and strength growth, more cardiovascular training for improved fitness levels.

• Keep progressive overload at the forefront of your training and always strive to improve and focus on being able to do more over time. This way we know we are improving and getting closer to our goals.

• Train smart and set up a good training plan that will always allow you to keep improving towards your goal.

• Focus on your form, train safe, don't let your ego take over and focus on making the small improvements.

• Make sure you are having fun and enjoying your training.

Next Topic - Goal Setting