Wilma answers questions on her exercise habits:
H24: What type of exercise do you prefer?
Wilma: Gym. I like a controlled regime and where I am being pushed to do more. I love walking and hiking.
H24: How often do you exercise?
Wilma: At present, only three times per week. I would love to become more fit and work out five times per week.
H24: Do you like or hate exercise?
Wilma: I love it!
H24: What is your typical exercise regime?
Wilma: I exercise at 5.30 am for an hour. The programme includes aerobic and muscle-toning exercises.
H24: How fit are you?
Wilma: Not at all! I only started the routine two weeks ago.
H24: Would you like to be more fit?
Wilma: I would like to do half-marathons and biathlons, etc. I LOVE TO BE FIT.
- Wilma's new training programme
Wilma has started training at the Sports Science Institute's Wellness and Fitness Centre. Her weight is 72.8kg.
A typical week for Wilma consists of three exercise sessions per week.
Typical session 1:
1. 10 min cardiovascular warm-up:
- Treadmill (5 min)
- Elliptical machine (5 min)
2. Stretching
3. 5 min cardiovascular conditioning:
- Cycle
4. Strength and conditioning (upper body):
- Seated row
- Chest Press
- Shoulder Press
- Lat pull down
- Triceps pushdown
- Biceps Curl
5. 5 min cardiovascular conditioning:
- Cycle
6. Core strengthening:
- Back extension
- Modified crunches
- Obliques
- Supermans
7. Cool down:
- 2 min walk, around the indoor track
8. Stretching
Typical session 2:
1. 10 min cardiovascular warm-up:
- Elliptical machine
2. Stretching
3. 5 min cardiovascular conditioning:
- Treadmill
4. Strength and conditioning (lower body):
- Leg press
- Leg extension
- Leg curl
- Adductor machine
- Abductor machine
- Calf raises
- Wall squats using pezzi ball
- Calf raises
5. 5 min cardiovascular conditioning:
- Treadmill
6. Core strengthening:
- Modified crunches
- Obliques
- Supermans
7. Cool down:
- 2 min walk, around the indoor track
8. Stretching
Typical session 3:
1. 10 min cardiovascular warm-up:
- Treadmill
2. Stretching
3. Cardiovascular conditioning (10 min):
- Stepper
4. Cardiovascular conditioning (10 min):
- Elliptical machine
5. Core strengthening:
- Crunches
- Obliques
- Ceiling touches
- Supermans
- Back extensions
- Ankle touches
6. Cool down:
- Rower (5 min)
7. Stretching
About the Sports Science Institute of South Africa
Based in Newlands, Cape Town, the Sports Science Institute of South Africa exists to optimise the sporting performance and health of all South Africans through the execution, application and dissemination of science.
Although you may train alongside some of South Africa’s finest athletes in the Wellness & Fitness Centre, you don’t have to be one of them to benefit from our scientifically specialised services and superb facilities. The Wellness & Fitness Centre is committed to assisting their members as well as the general public to reach their health and fitness goals.
Our members are individuals who value the role that exercise plays in assisting them in their daily life. The Centre boasts state-of-the-art exercise equipment, an indoor heated pool and an indoor running/walking track, group exercise classes as well as crèche facilities - all in a comfortable and non-threatening environment.
Contact Details:
Tel: (021) 659 5600
Email: info@ssisa.com
Website: www.ssisa.com
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