1. Health

Advanced Weights and Fitness Program

Get Superior Fitness with This Four-Day Program

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Updated December 22, 2011

Lateral raise

Lateral raise

(c) Paul Rogers

This 8-week program combines weights, aerobic running, and high-intensity interval training for a complete fitness approach. You need to have a reasonable level of existing fitness and not be overweight. Otherwise, start with the beginners' fat loss program.

The goals of this program are muscle hypertrophy, strength, aerobic capacity, and speed and power -- the necessary attributes of superior all-round fitness. You should also add several sessions of flexibility stretching, which does not necessarily have to be before or after a workout. Although the strength and muscle workouts are designed specifically, the do complement each other.

Weight Training

Build muscle and strength with alternating programs designed to target strength and muscle on alternate fortnights. The program is best tackled after you have three months of weight training with the basic program.

Running

Your running program includes moderate to high-intensity aerobic running at 70-80% of your maximum heart rate. This will burn about 800-1000 calories an hour depending on your weight and existing fitness.

Interval Running

Interval running is high-intensity running, such as sprints, with a rest in between. Intervals can be of variable distance, from 800 metres to 50 metres, more or less. The key element of interval training is the intensity (the speed) of the run. This is usually from 85-100% of maximum heart rate.

The Advanced Fitness Program

Week 1 and 2.

  • Strength Program - 2 days, with at least 2 days in between workouts
  • Aerobic running - 2 days, 45 minutes, 70% maximum heart rate (MHR)
  • Interval running - one day, 8 x 100 metre sprints, 90% effort, rest 90 seconds between

Week 3 and 4.

  • Muscle Program - 2 days, with at least 2 days in between workouts
  • Aerobic running - 2 days, 30 minutes, 80% maximum heart rate (MHR)
  • Interval running - one day, 6 x 400 metre sprints, 85% effort, rest 3 minute between

Week 5 and 6.

  • Strength Program - 2 days, with at least 2 days in between workouts
  • Aerobic running - 2 days, 50 minutes, 70% maximum heart rate (MHR)
  • Interval running - one day, 10 x 60 metre sprints, 100% effort, rest 2 minutes between

Week 7 and 8.

  • Muscle Program - 2 days, with at least 2 days in between workouts
  • Aerobic running - 2 days, 45 minutes, 75% maximum heart rate (MHR)
  • Interval running - one day, 4 x 800 metres, build to 90%, rest 5 minute between

How to Use this Program

This is an advanced, high-intensity program. You should have a medical clearance to exercise before starting this program. In addition, you should have reasonable existing fitness. Unfit, and especially unfit and overweight people, should not undertake this program. They should start at a lower intensity and progressively work at getting fitter and leaner.

The weights workouts (strength and muscle) are designed for a gym with standard equipment. You could substitute a dumbbell program from home if you don't belong to gym.

You should feel free to modify the distances, intensities and rest intervals of the running components to suit your circumstances of age, existing fitness, and other circumstances to some extent. However, this is intended to be a high-intensity program. Beginner programs use less intensity.

High-intensity programs can result in a higher rate of injury. Seek medical advice for serious acute or chronic injuries or illness. Rest for a few days if you feel very tired or your pulse is higher than normal in the morning. At the end of the eight weeks, rest and recover for 7 days. Do some stretching and light exercise, swimming, cycling or cross training at a low intensity if you feel like it.

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