Rotation Rules???

[momto4]

Can anyone tell me what the general rules are for setting up a rotation? I'd like to set something up using the DVD I own instead of just doing whatever it is that I feel like for that day however, I have no idea where to start.
Ex: how many times to for cardio, total body or no total body, circuit, upper body, lower body, ect.... I'm totally lost.
I've looked on the rotation forum but many of the dvd's I don't own, and again have no idea where to start.
Thanks in advance.

 

[kathryn]

There is no one set of "rules" for a rotation, as they vary based on goals and needs, and where you are at in your fitness journey (for example, I'd recommned full-body workouts to beginners/intermediates, and split routines to intermediates/advanced).

One thing that you should do, though, is to be sure to include the following elements:
cardiovascular exercise
resistance exercise
flexibility (can be after your other workouts)

You could start by planning your weight workouts, then fitting the other elements in around them.

One place to start is to look at the 'rotations' forum here, and if you see one you like, sub any specific workouts you don't have with one of the same type (full-body weights, upper-body, interval cardio, etc.) that you do have.

 

[Stacy]

Also you want to be sure you include at least one rest day per week! Another general "rule" though as stated there arent really any specific rules is to not work the same body part two days in a row, ie. dont do leg strength training two days in a row.

If you havent checked out FitnessFreak's rotations, I'd take a look at hers. At the end of many of her rotations she gives a generic breakdown ie. stating what is what for each day, ie. Cardio, lower body strength, etc that way you can sub in whatever workout you have.

Another rule of thumb is with weight training, increase the weight so that the last few reps are a bit of challenge.

Good Luck!

 

[Jenn38]

If you go to the rotation forums you can find lots of great ideas. Check out fitness Freaks rotations she has them set up using Cathe DVDs but also has a generic breakdown. I find it to be a great tool to utilize my other workouts as well as my Cathes.

 

[RapidBreath]

Basically, what the others have already said. I try not to do more than 2 days of whole body strength training two days in a row. I like at least 3 days of cardio. I never do more than 2 interval style workouts/week and not on consecutive days. Your heart is a muscle and it needs to recover from that kind of work, just like your other muscles. I don't do the same kind of workout two days in a row unless its walking. I try to get at least 2 days of rest, one of those might have a low intensity flexibility workout like Cathe's stretch max or a yoga dvd. I hope that helps some.

Alisha