March 1, 2022 by Michael Davis No Comments

Introduction to an Exercise Philosophy, get active

Jim Williams: NASM Fitness Instructor, Nutrition Specialist, Bio Force Certified Conditioning Coach

June Release:

How to prepare your routine

Active is the opposite of sedentary, stationary moving to active in your efforts to stay in shape can be an overwhelming thought.  However you have made the decision to do so.  Jim Williams has given us some great strategic advice to achieve success in being active. Summarized here in this article it can and will aid you in safely going from the couch to a performance machine.

1st Step get Active

•get active Consult with a Physician

•You should have a PARQ – when a trainer is involved





•Purpose of Physicians guidance and or PARQ

  •  Learn about yourself, peace of mind


  • Weather you have certain health conditions, (high blood pressure, surgeries, chronic illness that will affect the course for your work out routines determined by your physician
  • This will guide your work out trainer in specific directions to work in or not to work in

2nd Step Get Active Set Goals

Set Goals – SMART goals

•Specific - what

•Measurable- how

•Attainable - accountability


•Time Bound – specific to a date,

•Get your resting heart rate

•Test your pulse 3 days

A common way to test your pulse is using your middle and index finger on your wrist, by your hand  for 30 seconds,  count the beats multiply X 2,  this gives you your resting heart rate.

When doing Cardio vascular exercise is good activity

How hard is hard?

You will want to be able to fluctuate the intensity of your workout.  You will do this through the intensity of your workout.

To do this you will need to get a base line of your heart rate

So you have your resting heart rate as determined in Step 2

Getting your maximum heart rate or the most you should press your hearts work load. 

General number for maximum heart rate 220 – your age = maximum heart rate that you should use.

Maximum Reserve Rate(220 – your age – resting heart rate) X intensity on next slide

When Developing your workout routine you should be active

  1. Know your resting heart rate
  2. Know your maximum heart rate
  3. Get active based on your maximum reserve rate
  4. Start by walking 150 minutes a week.  30 minutes 5 days a week This should get you to 50% to 70% of your stage 1 intensity maximum.
  5. Do this for a month or so, then move to your next level.  This should bring your stage 2 level of intensity.  Fast walk or walk up stairs, or inclined treadmill 3 times a week for 25 minutes.  Whatever your exercise your maximum reserve heart rate should be increased to level 2 maximum heart rate.
  6. Now do this for 2 - 3 months.
  7. As you maintain this your fitness level will increase and you should maximize it by increasing your work out by mixing the intensity.  Some days you will really push it while some days you do an stage 2 or 1 level work out.

3 Different Intensity Levels

Stage 1

65% – 75% of your Heart Rate Maximum

Formula Example

220 – age – resting heart rate= maximum reserve rate

220 – 40 – 76 = 104 maximum reserve rate

Maximum reserve rate X intensity = Value

104 X 70%= 72.8 + 76 resting heart rate = 148.8 = Stage 1 intensity maximum heart rate

Stage 2

76% - 86% of your Heart Rate Maximum

220 – age – resting heart rate= maximum reserve rate

220 – 40 – 76 = 104 maximum reserve rate

104 X 80% = 83.2+76=159.2 Stage 2 Intensity maximum heart rate

Stage 3

86%-  95% of your Heart Rate Maximum – Really pushing your intensity

220 – age – resting heart rate= maximum reserve rate

220-40-76=104 maximum reserve rate

104 X 90%=93.6 +76 = 169.6 =Stage 3 Intensity Maximum heart rate

National Academy of Sports Medicine


•  Frequency

•  Intensity

•  Tempo

•  Type

•   Enjoyment

Active VS Sedentary

Level 1

•150 minutes per week- walking

Low skill

55 – 70% of your intensity Maximum

Level 2

•3 days Greater than 70% maximum for 75 minutes per week

Minimal Skill (Greater the intensity shorter the duration)

Level 3

•3 – 5 days a week of mixed intensity

Go harder, go to the level you are

When you are fitter the starting point is no longer 100% it may be 80%

Jim on Weight Loss is Straight forward

Calorie Deficit = Weight Loss

All of our Bodies are unique,

Resting Metabolic Rate is the energy used by our body to perform the daily tasks to live.  This makes up 70% of our daily energy needs and accounts for the same percentage of energy expenditure.

 Thermic effect, which is the energy used to consume food is  6 – 10 % of your daily energy expenditure

 Exercise 20% of your daily energy expenditure

When we eat food, potential energy and we don’t use that energy, that energy is stored, as weight in our body, which turns to fat if not used.  When the energy consumed equals the energy expenditure you have energy balance.

If we eat more food (energy) than we expend in energy we gain weight.  If we exercise more energy than we take in we loose weight.

The rate at which you do exercise is referred to as Tempo

Tempo Training has a purpose

When doing a press you may use a 2,0,2 Tempo


  1,1001, 1002 Return 1,1001, 1002

Squat – 4,2,1

         Eccentric – squatting down 4 seconds

         Isometric Stability - Hold for 2

          Stand Up

What and why

•  Increases capillary density, slows blood down  keeps blood on the tissue

•  Nutrient Transport

•  Waste Transport

•  Decrease in electrical impedance, you want nerves firing.  Each muscle may have one or more nerves firing it.  When this fires, the muscle either contracts or relaxes.  When the muscle contracts it pulls the tendon which in turn moves the bone


Isometric Stability works to   Strengthen Tendons, joints