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Physical Activity

Build Your Own Workout for Beginners

Having your own personal trainer is nice, but you may not always have access to that resource. Ramon Sodano, CSCS and UREC's coordinator of fitness education, walks you through how to build your own safe and effective workout program in the webinar above.

Webinar highlights

Basic Terminology

  • reps vs sets
  • rest vs active rest
  • load/intensity
  • volume
  • super set, compound set, strength pair, tri set, circuit
  • 1RM
  • pulling/pushing directions
  • hip vs knee dominant
  • rotary stability

Types of Resistance Training Exercises

  • core vs assistance

General Training Principals

  • specificity
  • overload
  • choice
  • order

Load Protocols

  • strength and power
  • hypertrophy
  • endurance

Key Concepts to Building a Program

  • exercise order: warm up -> power -> strength -> hypertrophy/endurance ->metabolic conditioning
  • your time commitment
  • your goals

Other Helpful Links

Karvonen Heart Rate Calculator

  • This method is more accurate than 220-age because it factors in your resting heart rate and heart rate reserve. Knowing your heart rate zones for different intensities of aerobic or anaerobic activity is one way to make sure you're getting the workout you planned. 

Talk Test

  • If you don't have a convenient way to measure your heart rate during a workout you can also use the talk test. How many words you can say corresponds to the intensity you're exercising at. 

Rate of Perceived Exertion

  • The RPE scale is another way to approximate heart rate and is based off of how you feel during the activity.

More Information About Warm Ups

with Ramon Sodano

learn how to increase your mobility with:

  • foam rolling
  • walk out sequence
  • lunge matrix
  • band work

Train Smart: 7 Principles of Movement

with Ramon Sodano and Natalie Reetz, CPT

Get a visual representation of how to move safely in all planes (vertical/horizontal pushing/pulling and rotary).