Workout 102- Starting Fresh - The Chef's Cooking School

Workout 102- Starting Fresh

Developing a balanced Sustainable Workout

Jim Williams is at it again.  He guides us in a deep video packed with knowledge and understanding of how to develop a workout.  This begins with the understanding that you have been cleared by your physician to exercise.

Key Features of developing a workout

  1. Core Work Out What it is
  2. Aerobic 
  3. Muscle Training
  4. Understanding a Corework out VS a Dynamic workout
  5. Balancing your Workout
  6. Training for something Specific
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What is a Core Workout

 Your core is made up of your back, side, pelvic and butt muscles. When referring to workouts, a core workout is important to balanced health.  When your core is fit in aides in supporting arm and leg strength.   Your core is just that, the center of your bodies structure, it should be part of your exercise program.  

Whether you are starting out or advanced in your training a solid core workout is crucial to a well balanced outlook on health.  Look for more ways to fit core exercise into your routines.

Base or Starter Core Routines work posture and with less motions.  Look to stretching Back, Butt, and side muscles with a correct posture.  

Aerobic Workout

Aerobic activity aims at raising the heart rate in efforts to strenghten your heart muscle.  Below are listed some exercises that you can use to do this.  While the heart muscle and lungs are strenghtened you can also strenthen particular muscles.  Aerobic exercise should make up about 20 - 30 minutes 4 to 6 times per week of moderate to vigorous intensity.

  • Speed Walking
  • Jogging
  • Biking
  • Skipping
  • Jumping Jacks
  • Stair Training
  • Butt Kicks
  • Mountain Climber
  • Bear Crawls
  • Burpees
  • Squat Jacks
  • Inchworm
  • High Knees
  • Donkey Kicks
  • Flutter Kicks
  • Skaters
  • Plank Jacks
  • Box Jumps

Muscle (Workout) Training

Muscle workout or training is when you target your exercise to a series of muscles.  Lower and upper body are general descriptions of two areas that can be focused on.  This could be done 2 - 3 times per week with no more than 72 hours in between training.  Monday - Wednesday - Friday

Set- consist of 6 - 12 repetitions  

Reps- consist of a concentric (lowering of or lengthening of a muscle) and eccentric (shortening or closing of a muscle).  To be effective they should be in patterns of 30 seconds.


Squat: Good posture - (Count a repetition 1001, 1002, 1001, 1002) = 4 seconds

Do this in 8 repetions to hit a 30 second interval(this would equal 1 set)

Core Workout Routine VS Dynamic Workout Routine

A core workout routine is one that aids in strengthening the core:your back, side, pelvic and butt muscles.  

A dynamic Routine is one that aims at training specific muscles in mimicing others for a specific purpose.  Examples would be specific to a sport, therapy or motion that is desired.  

Balancing Routine

Balancing your routine is important to having overall sustainable results. If your workout is focused in one particular direction then you will get unbalanced results.  Example:

  1. You may do much aerobic activity but develop back problems because your core isn't strengthened.  
  2. Your focus is on weight training but your heart is not strengthened through aerobic activity.
  3. Core training doesn't mean that you are focusing on weight training.  Core training focuses on mainting health of: your back, side, pelvic and butt muscles.

Working a Routine for Something Specific

Working to a specific goal requires that you know what your need is and develop a routine to aid in building to that goal.

Example: Goal = Jog for 30 minutes 4 X a week

You may achieve this goal in the begginning by walking 30 minutes a day for 5 days for 1 month, then walking 25 minutes a day for 5 days and jogging 5 minutes additonally each day for 1 month.  You may follow this pattern until you eventually jog 30 minutes a day for 4 to 5 days a week.

Another example might be training for a marathon or taking a 40 mile hike, biking for 100 miles or training for a swim meet.

In any example you need to know the requirement then you can evaluate your current state and determine how to get to the required goal.  Take the steps to build to the requirement.

Michael Davis