Adult Workout: Advanced

Linda Melone, ACSM Certified Personal Trainer

If you've been exercising regularly for a year or longer, congratulations! You've made it past the most difficult first few months and are on your way to lifelong health. And, while it's easier to maintain status quo than working your way up, you face other challenges, like overtraining injuries and boredom, if you're not careful. When training volume and/or intensity becomes excessive, results and performance decrease. More is not necessarily better. Overtraining may result in a decreased desire to exercise and can increase the risk of injury and illness.

Regarding resistance training, increasing exercise frequency, adding exercises or performing more repetitions manifests with signs and symptoms similar to those seen in overtrained endurance athletes. A decrease in the ratio of the hormones testosterone and cortisol are believed responsible for some of the symptoms of overtraining, which include fatigue, an elevated resting heart rate, decreased motor coordination, decreased performance, sleep disorders and others.

If overtraining occurs:

  • Add one or more recovery days
  • Check that training volume and intensity are not increased at the same time
  • Avoid performing every resistance training set to failure
  • Take into account the cumulative effects of other exercise modalities
  • Avoid excessive eccentric muscle actions
  • Check that resistance training remains balanced and doesn't work any one muscle group to excess

Tips to Get Ahead Safely

  • Consider periodization, training programs designed for athletes to ensure a variety of exercises with adequate rest
  • Consult with a certified personal trainer or sports coach for tips on safely progressing your current program
  • Cross-train by cycling, practicing yoga or swimming to take stress off joints that occurs on running or other high-impact days
  • Mix up resistance training days with "light" and "heavy" days of training as well as short and longer, endurance cardiovascular workouts

Activities to Try

Mix and match these activities and create your own versions to keep it fun. Adults should aim for at least 150 minutes of exercise per week, easily achieved in 30 minutes per day, five days per week.

Week 1

Monday - Practice agility drills
Tuesday - Walk or ride bike on own
Wednesday - Participate in body sculpt of weight training class
Thursday - Walk with a friend or family member
Friday - 30+ minutes of cardiovascular Activity

Week 2

Monday - Strength train entire body with functional exercises
Tuesday - Biking: 45 minutes or longer
Wednesday - Yoga and/or flexibility training
Thursday - Agility practice or plyometric training
Friday - Cardio of your choice, 45 minutes or longer

This content was provided by American College of Sports Medicine (ACSM), the world's largest sports medicine and exercise science organization and proud content provider for NBA FIT