Issue #10

Contents

Editorial
by Juan Carlos Lopez

2005 Olympia Results and Photos

2005 Olympia Review

2005 Olympia Press Conference and Expo

2005 Sacramento IFBB and NPC Show Results and Photos

2005 Sacramento IFBB and NPC Show Review

2005
Mr. Mexico Photos and Results

2005
Mr. Mexico Review

20 Questions with our Cover Model Jenny Lynn

Brown Rice or White Rice
by Chris Tsugranes

Video Interview: Cover Model Jenny Lynn IFBB Figure Pro

The Search for the Perfect Suit by Jane Awad

Pictorials: Jenny Lynn, Angie Semsch, Sabrina Gibson, Dana Della Valle and Monica Martin

Video Interview: Carrie Schindley NPC Figure and Fitness

3 Weeks Until Nationals
by Kristi Wills

Women Training Routine Part 2: Leg Training
by Rossella Pruneti

Video Interview: Barbara Engelsmann IFBB Figure Pro

Before and After
by Stacey Tomasini

Ms. Fitness Glutes!
by Linda Cusmano

Video Interview: Kate Shelby IFBB Figure Pro

Women Training Routine #2 by Rossella Pruneti

In the First Part...
I gave you a top of the notch leg workout especially targeted for us ladies.

NOW...
I'm helping you how to implement cardio in this routine. Cardio is an effective tool for overweight women. It also is essential for those who are getting ready for a show or a photo shoot. However, I rely mostly on weight training.

LEVEL
Caution: Before you embark on any nutrition, supplementation, and/or training program, you must consult your physician or other licensed professional to ensure that you are in good health and that the regimen suggested will not harm you.

CYCLE (1, 2, 3 = Week number, A = Cardio; B = Weight Training)

    Mon. Tue. Wed. Thur. Fri. Sat. Sun.
1 A 30 minutes 30 minutes 30 minutes 30 + 30 minutes 30 minutes 30 minutes 30 + 30 minutes
B LS+T2 T1 LS OFF T2 LS+T1 OFF
2 A Outdoor running 30 minutes Outdoor running 30 + 30 minutes 30 minutes Outdoor running 30 + 30 minutes
B LS T1+T2 LS OFF T1+T2 LS OFF
3 A Outdoor running 30 minutes 30 minutes 30 + 30 minutes 30 minutes Outdoor running 30 + 30 minutes
B LS+T1 LS+T2 LS+T1 OFF LS+T2 LS OFF


This routine works best when it is incorporated into 3-week micro cycles. When you complete the program, you can then repeat the cycle for another 3 weeks.

LEGENDS
30 minutes
Choose among treadmill, brisk walking on inclined treadmill, stair climber, stationary bicycle, recumbent bicycle, versa climber, rowing machine.

30 + 30 minutes
In these days you have to do two cardio sessions. Make sure to rest at least 8 hours between cardio sessions. For example, the first in the morning and the last at night.

Outdoor training
Run 300 yards at 80% of your max heart beat, then 100 yards at a slower pace to recover. Repeat 5 times.
For weight training routine, please see: Never-Ending Leg Day #1.

CARDIO NOTES
When using aerobic machines, you can combat boredom reading a magazine or doing a crossword puzzle, thinking (you could have a really creative idea!), watching TV, listening to music or to an audio book, talking to a friend (you can call them with your cell phone, why not?).
All aerobics workouts should start with a warm-up and end with a cool-down.
Drinking enough water is an important part of this program. When you exercise outdoors on a hot summer day, drink lots of water.
Learn to listen to your body and not overdo. Body and mind must get together.

FOR SUPERIOR RESULTS
Besides what I recommended you last month, you need to keep on.
However, it may be time to ask a certified personal trainer.

To contact Rossella Pruneti, visit her Web site: www.rossellapruneti.com

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About the Author...

Rossella Prunetti a figure competitor and also a very experienced writer. Hailing from Italy Rossella is very involved with the Italian Bodybuilding and Figure scene. Her website is www.onewayfitness.it

 
 
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