La presente tabla trata de ser un mero ejemplo sobre la actividad física que se debe realizar semanalmente atendiendo a diversos autores y siempre enfocado desde el punto de vista de la salud, no desde el enfoque del alto rendimiento. Los días de trabajo pueden ser modificados según las preferencias, necesidades u objetivos de los sujetos.
| USUARIOS PRIMERIZOS | ||||||
| Lunes | Martes | Miércoles | Jueves | Viernes | Sábado | Domingo |
| Acond. Muscular (incluye abdominales y lumbares) | Resistencia Cardio- rrespiratoria 20’ | | Resistencia Cardio- rrespiratoria 20’ | Acond. Muscular (incluye abdominales y lumbares) | Resistencia Cardio- rrespiratoria 20’ | |
| | Ejercicios de Flexibilidad | | | | Ejercicios de Flexibilidad | |
| USUARIOS MEDIOS | ||||||
| Lunes | Martes | Miércoles | Jueves | Viernes | Sábado | Domingo |
| Resistencia Cardio- rrespiratoria 40’ | Acond. Muscular (incluye abdominales y lumbares) | Resistencia Cardio- rrespiratoria 40’ | Acond. Muscular (incluye abdominales y lumbares) | Resistencia Cardio- rrespiratoria 40’ | Acond. Muscular (incluye abdominales y lumbares) | Resistencia Cardio- rrespiratoria 40’ |
| | Ejercicios de Flexibilidad | | Ejercicios de Flexibilidad | | Ejercicios de Flexibilidad | |
| USUARIOS AVANZADOS | ||||||
| Lunes | Martes | Miércoles | Jueves | Viernes | Sábado | Domingo |
| Resistencia Cardio- rrespiratoria 60’ | Resistencia Cardio- rrespiratoria 60’ | Acond. Muscular (incluye abdominales y lumbares) | Resistencia Cardio- rrespiratoria 60’ | Resistencia Cardio- rrespiratoria 60’ | Acond. Muscular (incluye abdominales y lumbares) | Resistencia Cardio- rrespiratoria 60’ |
| Acond. Muscular (incluye abdominales y lumbares) | Ejercicios de Flexibilidad | | Ejercicios de Flexibilidad | | Ejercicios de Flexibilidad | |
-Los ejercicios de resistencia cardiorrespiratoria pueden deben ser rítmicos y aeróbicos: andar, correr, patinar, montar en bici, nadar, aerobic... (debe tenerse en cuenta la información publicada en el post Resistencia Cardiorrespiratoria. Actividad Física y Salud).
-Los ejercicios de acondicionamiento muscular deben realizarse sobre los principales grupos musculares, incluyendo abdominales y lumbares. Basta realizar una serie de forma lenta para obtener practicamente los mismos beneficios de programas de más series. Con ello nos ahorramos más de la mitad del tiempo de práctica y el entrenamiento no se hace pesado (Más información en Acondicionamiento Muscular, Abdominal y Lumbar. Actividad Física y Salud )
-Los ejercicios de flexibilidad también deben estar presentes en nuestro programa de entrenamiento. Se deben estirar los principales grupos musculares, de forma que no se pierda el grado de flexibilidad que tenemos. (Más información en Flexibilidad. Actividad Física y Salud).
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