7 MIN Workout using Body Weight for Running

7 MIN Workout using Body Weight for Running
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Resistance Training Recommendations ( from ACSM )
Frequency
For novice trainers, each major muscle group should be trained at least 2 d • wk
For experienced exercisers frequency is secondary to training volume, thus individuals can choose a weekly frequency per muscle group based on personal preference.
Intensity
For novices, 60%-70% 1-RM, performed for 8-12 repetitions are recommended to improve muscular fitness.
For experienced exercisers, a wide range of intensities and repetitions are effective dependent on the specific muscular fitness goals.
Туре
Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for all adults.
Single-joint and core exercises may also be included in a resistance training program, typically after performing multijoint exercise(s) for that particular muscle group.
A variety of exercise equipment and/or body weight can be used to perform these exercises.

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