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Exercise
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Contents
Strength training .......................................................................................................................4
Warm up ................................................................................................................................4
Exercises ...............................................................................................................................4
Stretching ..............................................................................................................................4
Strength training programs .................................................................................................5
Easy program twice a week.........................................................................................5
Program for the beginner or the more experienced .............................................5
A program for the more experienced .......................................................................7
Sports specific strength training programs .....................................................................11
Running ..........................................................................................................................11
Football ...........................................................................................................................12
Golf ..................................................................................................................................13
Endurance training .............................................................................................................14
Warm up .........................................................................................................................14
Intensity, duration, frequency ..................................................................................14
Borg scale ......................................................................................................................15
Stretching.......................................................................................................................16
Training programs .......................................................................................................16
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Strength training
A strength-training program should consist of:
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Warm up
Exercises
Stretching
Warm up
Should be at least 10 min and consist of exercising on a low to intermediate
load. Exercises: ex. Cycling, Stairmaster, rowing.
Exercises
Strength training exercises could be done in several different ways:

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Free weights ex dumbbells, barbells.
Machines with a set range of motion
The advantages with machines compared with free weights is that they are
easier to use and could be built in such a way that they adjust the resistance
to the force applied by the person using them.
The disadvantage is that they have a set range of motion and they do not
activate the muscles that co-ordinate and guide the motion as efficient as free
weights.
Stretching
Should be performed directly after the training session when the muscles still
are warmer than normal.
The idea is to stretch the muscle maximal and to keep it in that position for at
least 20-30 sec. The purpose is to counteract stiffness in the muscles and
thereby decreased motion of the joints. There are some pictures hanging in
the gym with descriptions of different stretching exercises. Stretch primarily
the muscle groups you have exercised.
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Strength training programs
The following programs are for beginners to advanced. The first program is a
very simple program that is suitable for all beginners. It consists entirely of
exercises in machines and requires a minimum of co-ordination and training
experience. But it gives you an all-round training of major muscle groups. The
other programs consist of several exercises with free weights (dumbbells, bars
etc). The difference between these programs is in the number of exercises per
muscle group. The more advanced programs consist of a larger number of
exercises and therefore have to be split over several days. Which means that
different muscle groups are exercised on different days.
Easy program twice a week
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Warm up: cycling, rowing or Stairmaster.
Exercise in machine number: 8, 21, 10, 11, 12 and 14. Do three sets with
12 repetitions in each.
Stretching
Obs! Make sure to keep your back straight when using the back extension
machine (number: 10).
Program for the beginner or the more experienced
Exercise 3 days per week ex Monday, Wednesday and Friday. Resting days
on Tuesday, Thursday, Saturday and Sunday. One to four exercises per
muscle group and 3 sets with 8-12 repetitions for each muscle group.
Warm up
 Cycling, rowing or Stairmaster.
Legs
 Squats with the barbell or the Smith machine (nr.17).
 Leg extension
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

Leg curl
Calf raises
Chest
 Bench press with barbell or machine No. 21.
 Inclined dumbellpress.
Back
 Lateral pull-down in front of chest
 Seated cable-row with v-handle.
Shoulders
 Dumbbell lateral raises or machine No 14.
 Dumbbell presses.
Triceps
 Pushdown
 Pullover triceps press
Biceps
 Barbell curl
 Seated dumbbell curl
Stomach
 Crunches (machine No. 12).
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A program for the more experienced
Exercise 4 days per week ex Monday, Tuesday, Thursday and Friday. Resting
days on Wednesday, Saturday and Sunday. One day is dedicated to
exercising the upper part of the body and one day is dedicated to the lower
part. Two to five exercises per muscle group and 3 sets with 8-12 repetitions
for each muscle group. This program consists of more exercises per muscle
group than program No1.
Monday and Thursday
Warm up
 Cycling, rowing or Stairmaster
Shoulders
 Dumbbell rotator cuff
 Military press or machine No 4
 Dumbbell lateral raises or machine No 14
Chest
 Inclined bench press
 Dumbbell press
 Cable crossover
Biceps
 Barbell curl
 Seated dumbbell curl
 Concentrated curl
Triceps
 Pullover triceps press
 Push down
Back
 T-bar rowing
 Chin-up
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
Dumbbell rowing or machine No 11
Tuesday and Friday
Warm up
 Cycling, rowing or Stairmaster
Legs
 Squats with the barbell or the Smith machine (No.17).
 Leg extension
 Leg curl
 Seated calf raises
 Standing calf raises
Stomach
 Crunches (machine No. 12).
 Diagonal crunches (machine No 13).
A program for the more advanced
This program consists of training for three days in a row and resting on the
fourth day. It is called a “3-1-3”-split and is very common when dividing
strength training programs. This means that you get a full body workout after
three days and that each muscle group is exercised every fourth day. Two to
four sets with 6-12 repetitions for each muscle group. The legs are exercised
on day two, which means that the muscle groups in the upper body rests
between day one and three.
Day 1
Warm up
 Cycling, rowing or Stairmaster
Chest
 Inclined dumbbell press
 Bench press
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
Cable crossover
Shoulders
 Dumbbell rotator cuff
 Military press or machine No 4
 Dumbbell lateral raises or machine No 14
Day 2
Warm up
 Cycling, rowing or Stairmaster
Legs
 Squats with the barbell or the Smith machine (No.17).
 Leg extension
 Seated leg curl
 Seated calf raises
 Standing calf raises
Stomach
 Crunches (machine No. 12).
 Hip-ups
 Diagonal crunches (machine No 13).
Day 3
Warm up
 Cycling, rowing or Stairmaster
Back
 T-bar rowing
 Chin-up
 Lateral pull-down in front of chest
Biceps
 Barbell curl
 Seated dumbbell curl
 Concentrated dumbbell curl
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Triceps
 Close grip bench-press
 Dumbbell kick-back
 Rope extension
A few hints when you do more advanced strength training:
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Introduce new exercises in to your program from time to time.
Alternate periods with heavy training (1 month with 6-12 reps/set) with
periods with lighter training (1 month 12 or more reps/set).
Always put heavy exercises that require maximum concentration first in
your program.
Endurance training should always be performed after the finished strength
training program or on different days.
The intake of proteins and carbohydrates should take place as soon as
possible after the finished strength training program (< 60minutes).
Newer avoid exercising “boring”/underdeveloped muscle groups (could
lead to injuries and muscle imbalance).
During periods of heavy exercise, the resting periods between exercising
the same muscle group has to be up to one week.
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Sports specific strength training programs
Running
It is important to exercise muscles surrounding the hip, knee and ankle to
prevent injuries. Strength in the back, shoulders and stomach is also important
for a better posture and running technique.
Exercise program
Exercise three times a week.
During the competition season two times a week.
Do not forget to warm up before exercising and to stretch afterwards.
Legs
 Squats with the barbell or the Smith machine (No.17), 3 set with 10-12
repetitions
 Leg extension, 3 set with 10-12 repetitions
 Leg curl, 3 set with 10-12 repetitions
 Seated calf raises, 2 set with 10-12 repetitions
 Standing calf raises, 2 set with 10-12 repetitions
Chest/back
 Dumbbell press, 2 set with 10-12 repetitions
 Long cable pulley rows, 2 set with 10-12 repetitions
Shoulders
 Upright rowing with a barbell, 2 set with 8-10 repetitions
Triceps/biceps
 Push down, 2 set with 10-12 repetitions
 Cable curl, 2 set with 10-12 repetitions
Stomach
Crunches, 3 set with a maximum number of repetitions
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Football
It is important to exercise muscles in the leg, back, chest and neck to prevent
injuries.
Football players often have tight hamstring and adductor muscles in the legs –
stretching is very important!
Exercise program
Exercise three times a week.
Do not strength train less than 2 days before a game.
During the competition season two times a week.
Do not forget to warm up before exercising and to stretch afterwards.
Legs
 Squats with the barbell or the Smith machine (No.17), 3 set with 10-12
repetitions
 Leg extension, 2 set with 12-15 repetitions
 Leg curl, 2 set with 12-15 repetitions
 Adductor exercise (inside of the leg), 2 set with 12-15 repetitions
 Standing calf raises
Triceps
 Pullover triceps press, 3 set with 15-20 repetitions
Back
 T-bar rowing, 2 set with 12-15 repetitions
 Chins, 2 set with 10-12 repetitions
Shoulders
 Upright rowing with a barbell, 2 set with 8-10 repetitions
Stomach
 Crunches, 3 set with a maximum number of repetitions
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Golf
It is important to exercise shoulders and hips to prevent injuries.
Exercise program
Exercise twice a week.
Do not forget to warm up before exercising and to stretch afterwards.
Stomach
 Crunches, 1 set with 10-25 repetitions
 Rotator machine, 1 set with 20-30 repetitions
 Lateral raises with a dumbbell, 1 set with 15-30 repetitions
Back
 Belly back or back extension machine, 2 set with 12-15 repetitions
Shoulders
 Upright rowing with a barbell, 2 set with 8-10 repetitions
Triceps
 Cable push down, 2 set with 12-15 repetitions
Forearm
 Seated forearm curl, 1 set with 15-20 repetitions
 Seated reverse curl, 1 set with 15-20 repetitions
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Endurance training
An aerobic fitness program should consist of:
 Warm-up
 Physical activity that develop cardiovascular endurance
 Stretching
Warm up
Should be at least 10 min and consist of exercising on a low to intermediate
load. The goal is to raise the body temperature to increase work capacity and
minimize the risk of injuries.
Exercises: ex. Cycling, Stairmaster, rowing, treadmill.
Intensity, duration, frequency
The general definition of the expression fitness training is exercise with the
goal to improve the ability to supply the working muscles with oxygen and
the efficient use of energy rich compounds such as carbohydrates and fat.
If the work continues for more than 2 minutes The above mentioned abilities
will determine the work capacity.
Effective aerobic exercise is based on improving the cardiovascular capacity.
One of the most important factors in this context is the stroke volume of the
heart.
Maximum stroke volume capacity of the heart is attained when working at
about 60%of maximum work capacity. To be sure of an improvement of the
stroke volume and pump capacity of the heart it is therefore recommended to
exercise at 60% of maximum work capacity or higher.
A good measurement of exercise intensity is pulse monitoring. A simple
method is to use the Borg scale (the scale below).
The numbers are the pulse of a 20-year-old person.
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Borg scale
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Very, very light
Very light
Fairly light
Somewhat hard
Hard
Very hard
Very, very hard
An average 20-year-old should have a pulse of 120 strokes per minute when
working at 60% of maximum working capacity. According to the Borg scale the
perceived rate of exertion should then be between fairly light to somewhat
hard.
The perceived rate of exertion applies also to older people but the number
does not necessarily correspond to the actual pulse level. This is because the
older you get the lower the maximum pulse rate becomes and of course the
maximum working capacity.
A more precise way to calculate training heart rate is to use the Karvonen
method.
According to this method the pulse at 60% of maximum working capacity is
calculated as follows: resting pulse + 0.6(maximum heart frequency – resting
pulse)
An estimated value of the maximum heartfrequency is 220 – age.
The greatest return for time invested is achieved when exercising with the
right
intensity for about 20-30 minutes.
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Research studies show that an optimal exercise frequency is about 3 to 5
times
per week.
Stretching
Should be performed directly after the training session when the muscles still
are warmer than normal. The idea is to stretch the muscle maximal and to
keep it in that position for at least 20-30 sec. The purpose is to counteract
stiffness in the muscles and thereby decreased motion of the joints.
There is a special section about stretching on the web site.
There are also some pictures hanging in the gym with descriptions of different
stretching exercises. Stretch primarily the muscle groups you have exercised.
Training programs (choose an activity that activates large muscle groups and
the cardiovascular system)
A program for the beginner or untrained
Goal
Minutes each time Times per week
Better stamina 15-40 min.
2-4 times
Level of exertion
Fairly light to somewhat
hard
A program for the person with average aerobic capacity
Goal
Minutes each
Times per week Level of exertion
time
Preserve
20-40 min.
2-3 times
Fairly light to somewhat
endurance
hard
Improve
30-60 min.
2-4 times
Somewhat hard to hard
endurance
A program for the well-trained
Goal
Minutes each
time
Better stamina
30-90 min.
Times per
week
3-5 times
Level of exertion
Somewhat hard to very hard