Profiled – Senior 50+ – Introduction - CityFit
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Training plans

GENERAL INFORMATION

This training is focused on taking care of motor skills and proper body physiology. You will improve your body through improving your circulatory system, breathing technique, condition of your joints and stamina and strength of muscles.

SUGGESTIONS

Exercise 2×7. Do not exceed 3 trainings per week. Exercise for approx. 40 mins. Drink 1l of water. Remember to bring your towel and sport shoes. Exercise after meal. Make sure that there are no contraindications for suggested exercise and intensity.

Warm-up:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Cycloergometer C5 Cardio 8 min 1-3    
Exercises: Impact Machine   Machine symbol Zone 1-2 weeks sets 1-2 weeks repetition 3-4 weeks sets 3-4 weeks repetition 5-6 weeks sets 5-6 weeks repetition Watch video
1 Back Low Row R6 Resistance machines 2 8 2 10 2 10
2 Front thigh Leg Extension R13 Resistance machines 2 10 2 12 2 12
3 Chest Chest press R2 Resistance machines 2 8 2 10 2 10
4 Lower back Lower Back R10 Resistance machines 2 10 2 12 2 12
5 Abdomen Abdominal Crunch R9 Resistance machines 2 12 2 15 2 15
Cardio:   Machine   Machine symbol Zone Time Pace Level % gradient     Watch video
    Threadmill C2 Cardio 10 min 4-5 km/h 4-5%