Core 1 Tone
Utilising all no equipment exercises the workout targets building muscular endurance, tone and stability . Developing this benefit in your core can significantly improve your posture and reduce back problems.
The following standard workout levels are available.
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Back lift: NE
Crunch: NE
Pointer quad: NE
Crunch: raised bent leg: NE
Swimmer: NE
Crunch: oblique: NE
Bicylce starter: NE
Sit up: alt bent knee: NE
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For an introduction to Toning - Muscular Endurance exercise please click here .
The Experience Rating for this workout is A. To learn more click here .
Overall benefit of this workout
This workout targets building muscular endurance, tone and stability in the core of your body with an emphasis on the muslces of the:
- Abdominal/Sides: Upper Abdominals, Lower Abdominals, External Obliques
- Back: Erector Spinae
- Buttocks: Gluteals
- Legs: Hamstrings
Starting out
Technically and physiologically its important to start out easier, then progress.
When starting a new workout regime start with:
- A program level with lower sets and lower reps e.g. Level 1 or 2.
Focus on developing and maintaining good technique at these lower intensities, before progressing. It will benefit you.
Check back with the workout playlist to review the technique demonstrated.
Muscle soreness is usually experienced when you undertake new activities or more intense levels of a similar activity. To learn more click here.
Warm up & Cool Down
Whether you are preparing for resistance or cardio activity there are short and longer term benefits in spending a few minutes doing a warm up and cool down.
To learn more on the Benefits of Warming up click here . To view Ways to Warm up click here.
To learn more on the beneftis of a Cool Down please click here .
What weight to use
Ideally, access to resistance training equipment such as Free Weights or weight machines will allow you to develop not just muscle endurance but also develop absolute muscle strength and power.
However, for various reasons, access to resistance equipment is not always possible. In such cases by using your own body weight you can apply a resistive load to various muscles.
An assumption is made that if you do not have access to resistance training equipment, then you are probably not seeking to develop maximal muscle strength and or muscle power, rather your preference is to develop basic muscle endurance to supplement your aerobic activities.
You need to choose a workout level that lets you do between 12 and 25 repetitions of a given exercise for 2 to 3 sets.
With continued training, the greater the number of repetitions per Set,
within the parameters of the program type, the greater will be the
improvement in muscle endurance. In the case of working with ‘No Equipment’ you may increase the number of repetitions to as many as you like (ie greater than 25), provided you can complete at least 2 sets.
Frequency and recovery
One day of recovery between exercise sessions will allow for your body
to adapt to the exercises and therefore gain the planned benefit.
This means you can program this workout every second day.
To obtain optimum benefit you should have no longer than 2 free days between workout sessions.
Progress Guideline
As you adapt to the combination of Sets and Reps you will find the program does not produce the same levels of muscular fatigue as when you started it. This is the adaptation response which signals the workouts are producing a gain in your muscular endurance and tone.
You can tell this by sensing the fatigue you feel in the exercising muscle in your final set. It maybe in the final set you cannot complete the planned rep level that you did in the earlier sets. This is ok providing you are completing more than the 12 rep minimum.
When the feeling of fatigue level lessens you can progress to the next level of the workout.
If you do not wish to progress to the next workout level you can increase either or both of the 2 variables, sets or reps, within the Endurance Resistance Workout Fundamentals. To learn more click here .
This approach applies to the total workout or to individual exercises within the workout.
You can make these changes within your AdLife Software.
Extended breaks
If you have an extended break from your resistance workouts be aware that you will lose some of the conditioning that you may have gained.
How much loss of conditioning depends upon what level you were at prior to the break and how long a break you had.
When returning from an extended break do not resume at the workout level you had obtained immediately prior to the break.
Work up from the lower level of programming that you have previously undertaken to gauge from where to recommence.
