7/29/2019 Slimdown Get Fit Strong
4/4
Guidelines: If you
have not exercised
in a long time, make
sure that you choose
the lowest number
of repetitions to
start with. Week 1
and 2 - once you
have determined
the right number of
repetitions for you,
stick to these for
weeks 1 and 2. Week
3 and 4 - increase
repetitions if you
would like to further
increase intensity.
Choose any or a selection of the following options and complete
2 - 4 times a week.
EXERCISE DESCRIPTION TIME RPE
RUN/WALK Warm up 5-10 minutes of walking/easy jogging 5-10 mins
5-6Main Run/walk 30 - 45 minutes 30-45 mins 7-8
Cool down 5 minutes of slow jogging/walking 5 mins 5-6
Stretch Calves, hamstrings, quadriceps and glutes 5 mins
EXERCISE DESCRIPTION TIME RPE
OUTDOOR CYCLE Warm up 5-10 minutes of easy cycling 5-10 mins
5-6
Main Cycle 45 minutes - 1hour 45 min- 1hr 7-8
Cool down 5 minutes of slow cycling 5 mins 5-6
Stretch calves, hamstrings, quadriceps and glutes, shoulders 5
mins
EXERCISE DESCRIPTION DISTANCE RPE
SWIM 1km Warm up 200m variety of strokes 200m 5-6Main 4 x (25m
kick, 25m swim) with 30s rest between every 50m 200m 7
4 x 100m with 30s rest between 400m 7-8
4 x 25m with 25s rest between 100m 8
Cool down 100m mixed strokes i.e.( a variety) 100m 5-6
Stretch shoulders, triceps and chest 5 mins
EXERCISE (GYM) DESCRIPTION TIME RPE
TREADMILL Warm up 15 minutes (5mins RPE 5, 10mins RPE 6-7) 15
mins 5-7
ROWER 5 x (Row 1 min hard - RPE 8, 1min easy - RPE 6) 10 mins
6-8
STEPPER Increase level every 2 minutes 10 mins 6-8
BIKE 10 minutes ( RPM >80) 10mins 8
TREADMILL Cool down 5 minutes easy 5 mins 5-6
Stretch calves, hamstrings, quadriceps and glutes, shoulders 5
mins
Slimdown, Get Fit And Strong
Cardio Sessions
All the exercise and
eating plan
programmes have been
designed by experts at
the Sports Science
Institute of South Africa.
