Nutricao e fitness

8/18/2019 Nutricao e fitness

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STRONG & SWIFT

s u m m e r The ultimate 8-week planto take you from zero to 5K


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The content in this book is written by the staff atPumpUp. The information is designed to help

ndividuals achieve their health goals. It is notpecifically tailored to accommodate any injuries,health problems or anything that could beaggravated with physical exercise. If you are anndividual with such problems, please seek the

help of a health professional.

The materials and content contained in theStrong & Swift Summer Running Guide” are for

general health improvement recommendations

only and are not intended to substitute forprofessional medical advice, diagnosis orreatment. Although specific exercises are

demonstrated, users of this program should notrely exclusively on information provided in thisprogram for their own health needs as it ispublished as a set of “guidelines” aimed at a broad

pectrum audience. All specific medical questionshould be presented to your own health care

professional.

The “Strong & Swift Summer Running Guidis not written to promote poor body image o

extreme training regimes. PumpUp, Inc.should not be held liable for the interpretator use of the information provided.

PumpUp, Inc. makes no warranties orrepresentations, express or implied, as to thaccuracy or completeness, timeliness orusefulness of any opinions, advice, servicesother information contained, or referencedin this document. PumpUp, Inc. does not

assume any risk for your use of thisinformation as such materials or content mnot contain the most recent information. Tresource is not individually tailored. It is aguideline which has emerged through acombination of personal experience, researand where possible, scientific literature.

Program

disclaimer


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program About the

Running is difficult - there’s no way to deny it. At times, running can feel painful as having ananvil strapped to your chest while your legs aremoving through a pit of tar. But doesn’t have to be that way. You don’t need to start off withultra-marathons either. If you run, you’re arunner — period. What better way to start

than with a 5K?

It’s pretty darn cool to be able to run 5 kilome-tres without stopping. Strong & Swift willtransform you into a better, faster, and stron-ger runner by combining cardio training witha variety of resistance and stretching routines.

With very gradual increases in distanceand intensity, Strong & Swift makesrunning a less excruciating, and far moreenjoyable experience. By making the 5K your focus, you’ll be more likely to develohealthy habits that will last you a lifetime without putting too much stress on your

body. In eight weeks, you’ll develop yourspeed, strength, and endurance all atonce. Regardless of where you are — whether you’re a first-timer or somebody who fell off track— you can get really goodat running 5 kilometres straight, and you won’t have to give your life up for it.


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overview

TRAINING

This 8 week program was designed to buildyour strength, speed, and endurance. It isdivided into three basic forms of training:

Cardio

You will be running and walking at timedntervals on Mondays, Wednesdays, and

Fridays. As the program progresses, you will beexpected to walk less and run more. By the endof the program, you should be able to run for 5kilometers without stopping.

Strength Training

You will be doing strength training routinesfor specific muscle groups. All of theseworkouts are comprised of bodyweight anddumbbell exercises. The intensity andfrequency of these strength sessions willncrease as the program progresses. The

routines for each week can be found starting atpage 6.

StretchingThe program has built-in rest days and a

tretching routine to make sure that yourmuscles relax and recover. These will occur onweekends. Your stretching routine can befound on page 16.

Week 1 - 3

3 cardio training days (M,W,F)2 strength training days split into upper body and lower body (very general,targeting all major muscle groups andincluding core) (T,T)

1 stretching day (S or S)

Week 4 - 6

3 cardio training days (M, W, F)3 strength training days split intoarms/shoulders, legs, back/chest (moredistinction of muscle groups) (T, T, S)1 stretching day (S)

Week 7- 8

4 strength training days split intoarms/shoulders, legs, back and chest (evemore distinction and specific focus) with(optional) additional core day (T, T, S, S)3 cardio training days (M, W, F)1 stretching day (S)


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Running

Shoes

The right running shoes are a worthwhileinvestment for long-term injury prevention.Local running stores and sports equipmentretailers often provide professional shoefitting services free of charge. Employees willhelp you find an appropriate pair based on your feet, circumstances, and stride. In thelong run, the right shoes will keep your bodypain-free and injury-free.

Posture

Good running form isn't rocket science. Don’t

overthink it. Use less energy to run faster withthese simple tricks:

Run tall. Maintain a straight posture and trynot to hunch forward— this decreases theefficiency of your stride and throws your bodyoff balance. Relax your body and keep yourshoulders away from your ears.

Relax. You won’t be punching zombies, so

make sure that your hands aren’t balled up intotight fists. Loosen your grip, keep your elbowsfairly close (but not completely attached) to your sides and try not to twist your arms across your body. Your arms should swing forwardsand they should remain roughly at a ninetydegree angle as you move them.

Look forward, not down. Keep your head ineutral position and try not to look down atthe ground. More often than not, gazingtoward your feet will cause your head to lurforward. Your upper back will move to

support your head, affecting your posture.

Breathing

If you struggle with long distance running,taking deeper breaths. Many people tend tunderuse their diaphragm— taking short ashallow breaths without realizing it. When you breathe through your chest, the

diaphragm stays shut - the lower half of youlungs aren’t able to deliver oxygen to your body. By taking deeper breaths, you’ll be abto supply your muscles with more oxygen a you won’t be fatigued as quickly.

Treadmill vs. Pavement

If you’re up for a tougher workout, subtle

variations in terrain, wind resistance, and lack of momentum will make outdoorrunning more challenging. Plus, you’ll get ahealthy dose of vitamin D!

There’s no point in jogging through athunderstorm, though. When weatherconditions are less than ideal - opt for thetreadmill. Set it at a 1% incline to make up fthe lack of resistance you would get from

running outdoors.

basics


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8 WEEKcalendar REST

Monday

CARDIO UPPER

BODY

CARDIO LOWER

BODY

CARDIO STRETCH

Week 1-3

Tuesday Wednesday Thursday Friday Saturday Sunday

STRETCH

Monday

CARDIO CHEST &

BACK

CARDIO LEGS CARDIO ARMS


Week 4-6

STRETCH

Monday

CARDIO CHEST &

BACK

CARDIO ARMS &

SHOULDERS

CARDIO LEGS


CORE[OPTIONAL

Week 7-8


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Week

one Upper Body Burpees

Plank

Dips

Hundreds

Side Plank

Russian Twist

Reverse Plank

Repeat as desired, with 1 minbreaks in between each set.

Lower Body

Mountain Climbers

Body Weight Squats

Lunges

Donkey Kick

Calf Raises

Glute Bridge

Leg Raises


Cardio Day 1: Walk 2 min, run 1 min (7x) = 21 mins Day 2: Walk 2 min, run 2 min (6x) = 24 mins Day 3: Walk 2 min, run 3 min (5x) = 25 mins

30 seconds each exercise 12 repetitions each exercise


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Week twoUpper Body

Burpees

Plank

Dips

Hundreds

Side Plank

Russian Twist

Reverse Plank


Lower Body

Mountain Climbers

Body Weight Squats

Lunges

Donkey Kick

Calf Raises

Glute Bridge

Leg Raises



45 seconds each exercise 14 reps each exercise


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Week

three Upper Body Burpees

Plank

Dips

Hundreds

Side Plank

Russian Twist

Reverse Plank


Lower Body

Mountain Climbers

Body Weight Squats

Lunges

Donkey Kick

Calf Raises

Glute Bridge

Leg Raises



1 minute each exercise 16 reps each exercise


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Week

four

CardioDay 1: Run 8 min, walk 1 min, run 9 min, walk 1 min (2x) = 38 minsDay 2: Run 9 min, walk 1 min, run 9 min, walk 1 min (2x) = 40 minsDay 3: Run 9 min, walk 1 min, run 8 min, walk 1 min (2x) = 42 mins


Arms

Front Raises

Bicep Curl

Skullcrusher

External Rotation

Lateral Raises

Hammer Curl

Tricep Extension

12 reps each exercise


Legs

Dumbbell Squat

Curtsy Lunge

Glute Bridge

Dumbbell Calf Raise

Oblique MountainClimbers

Skater Squat

Lateral Step Ups


Back & Chest

Upright Row

Bench Press

Bent Over Row

Floor Press

Push-Ups

Swan

DumbbellPullovers


Repeat as desired, with 1 mbreaks in between each set


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CardioDay 1: Run 10 min, walk 1 min, run 10 min, walk 1 min (2x) = 44 minsDay 2: Run 10 min, walk 1 min, run 12 min (1x) = 23 minsDay 3: Run 12 min, walk 1 min, run 15 min (1x) = 28 mins


Arms

Front Raises

Bicep Curl

Skullcrusher

External Rotation

Lateral Raises

Hammer Curl

Tricep Extension



Legs

Dumbbell Squat

Curtsy Lunge

Glute Bridge

Dumbbell Calf Raise


Skater Squat

Lateral Step Ups


Back & Chest

Upright Row

Bench Press

Bent-over Row

Floor Press

Push-ups

Swan

DumbbellPullovers


Repeat as desired, with 1 breaks in between each se

Weekfive


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Week

six

CardioDay 1: Run 15 min, walk 1 min, run 15 min (1x) = 31 minsDay 2: Run 15 min, walk 1 min, run 18 min (1x) = 34 minsDay 3: Run 18 min, walk 1 min, run 20 min (1x) = 39 mins


Arms

Front Raises

Bicep Curl

Skullcrusher

External Rotation

Lateral Raises

Hammer Curl

Tricep Extension



Legs

Dumbbell Squat

Curtsy Lunge

Glute Bridge

Dumbbell Calf Raise


Skater Squat

Lateral Step Ups


Back & Chest

Upright Row

Bench Press

Bent-over Row

Floor Press

Push-ups

Swan

DumbbellPullovers


Repeat as desired, with 1 mbreaks in between each set


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Week

seven ArmsTate Press

Planks Aroundthe World

Cuban Press

Zottman Curl

Tricep Kickback

Shoulder Push-Ups


Legs

Pistol Squat toBench

Lunge Jump

Dumbbell Calf RaisesToes In

Weighted Plie Squat

Dumbbell Step Ups

Dumbbell Calf RaisesToes Out


Cardio Day 1: Run 21 min, walk 1 min, run 10 min (1x) = 32 mins Day 2: Run 23 min, walk 1 min, run 10 min (1x) = 34 mins Day 3: Run 25 min, walk 1 min, run 10 min (1x) = 36 mins

12 reps each exercise 12 reps each exercise

(P a r t 1)


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Week

sevenBackBurpee Renegade Row

Deadlifts

Superman

Reverse Grip Row

Reverse Fly

Back Extensions


Chest

Burpee Push-Ups

Dumbbell Fly

Chest Press

Wide Push-Ups

Shoulder Press

Spiderman Push-Ups



(Part

Optional Core Workout

Oblique Crunches

Reverse Crunches

Rocking Swan

High Plank Spider Knee

V-Sit

Side Plank Hip Dips



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Week

eight ArmsTate Press

Planks Aroundthe World

Cuban Press

Zottman Curl

Tricep Kickback

Shoulder Push-Ups


Legs

Pistol Squat toBench

Lunge Jump

Dumbbell Calf RaisesToes In

Weighted Plie Squat

Dumbbell Step Ups

Dumbbell Calf RaisesToes Out


Cardio Day 1: Run 26 min (1x) = 26 mins Day 2: Run 28 min (1x) = 28 mins Day 3: Run 5K!


(P a r t 1)


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Week

eightBackBurpee Renegade Row

Deadlifts

Superman

Reverse Grip Row

Reverse Fly

Back Extensions


Chest

Burpee Push-Ups

Dumbbell Fly

Chest Press

Wide Push-Ups

Shoulder Press

Spiderman Push-Ups



(Part

Optional Core Workout

Oblique Crunches

Reverse Crunches

Rocking Swan

High Plank Spider Knee

V-Sit

Side Plank Hip Dips



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Stretching routine InstructionsHold each stretch for 30 seconds on each side.Do this routine at least 1 day each week.

(P a r t 1)

Forward Neck Rolls

Shoulder Stretch

Pec Stretch

Triceps Stretch

Biceps Stretch

Forearm Stretch Palms Up

Forearm Stretch Palms Down

Body Circles

Standing Quadriceps Stretch

Standing Hamstring Stretch

Downward Dog Calf Stretch

Hip Flexor Stretch

Seated Abductor Stretch

Butterfly Stretch

Glute Stretch


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Copyright © 2016 by PumpUp, Inc.

All rights reserved. This book or any portion thereof

may not be reproduced or used in any- manner whatsoever without the expresswritten permission of the publisher except for the use of brief quotations in abook review.

Printed in Toronto, Ontario, Canada PumpUp, Inc., 2015

20 Maud Street, Suite B3 Toronto, ON, Canada M5V2M5

http://pumpup.com


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thanks! We’re glad you joined the Strong & Swift movement!Share about every workout and every run using#StrongandSwift on social media.@pumpup

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