Stage 2

Before you start an intermediate level exercise regimen, you should have been exercising regularly for a month or 2, 3 times a week. Starting out slowly is key to success. Build a muscle base and improve cardiovascular function (aerobic capacity) with simple none strenuous exercises. This provides a healthy foundation that allows the body to produce better results and reduces the chances of injuries. Studies have shown that people who skip the foundation building period make smaller health gains than those who start out right. If you have any medical conditions be sure to consult your doctor. He may be able to advise you on exercises that will help you safely increase your the level of exercise difficulty without endangering your health.

Intermediate level exercising is characterized by an increase in exercise duration and intensity. The recommended duration of aerobic exercise for sedentary beginners is from 10 to 20 min. The natural increase is then from 20 to 30 min, gradually working your way up to 60 min per session. Of course, this growth should be made in stages. To increase intensity during aerobic workouts, raise your target heart rate. Your heart rate increases as you work harder. Go from a walk to a jog. In an aerobic dance class, lift those knees higher, don't just go through the motions throw yourself in. Recommended beginner level target heart rates are between 40% and 60%, depending on your fitness level, age, weight and cardiovascular responses. Intermediate level exercise heart rates are from 60% to 90%. As you progress you will notice that your resting heart rate and your working heart rate are lower than before. This is an excellent sign of improvement.

Intermediate level exercising applies to muscular fitness programs in much the same way it does aerobic programs. Having a solid base to work on is key. A beginner should start out with a 30 min muscular program of about 2 sets of 10 repetitions for about a month. To increase duration, add exercises that incorporate new muscle groups into your daily routine. In muscular training there is no recommended cap on duration; your body will let you know when your done for the day. For intensity, you can switch from weight machines to free weights (barbells, dumbbells),use heavier weights, increase the exercise difficulty of your routine ex; switch squats for lunges, or all of the above.

Once you've started your intermediate fitness routine you will notice an accelerated pace of improvement. It's important to capitalize on this progress by closely monitoring changes and challenging yourself accordingly. Continue to increase the intensity and duration of your exercises, within recommended limits. This will help you to continue to improve and see results.

Train safely!


References:

American Council on Exercise. ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professional. San Diego: American Council on Exercise, 2003.

YMCA. YMCA's Fitness Leader's Basic Theory Manual. Toronto: YMCA Canada, 1999