In this plan you train 30-60 minutes each time. The first weeks, you have only sessions of 30 minites, but gradually you prolong the sessions. As you get stronger you also gradually increase the weight and straining.

When doing exercises you should be somewhat cautious about producing a too hard strain or impact on the non-muscular parts of your body, like the joints and the structures holding your spine together. These structures are generally weaker than the muscles and can be hurt if you do a too heavy exercise or if you do not ballance your body parts well when doing your exercises.

Also these structures will however get stronger from to the exercises, but at a slower rate that the muscles. Gradually these structures can endure grater strain without being torn asunder, but you should allways keep in mind that your muscles actually are stronger than some other central functional structures of your back, neck, pelvis and limbs.

It is important to warm up in the beginning of each session. The customary way of doing this is to run or cycles some minutes. It is probably better to warm up by doing de same exercizes as in the rest of the session, but slower and lighter and gradually increase the work hardness during the session.

1. DAY - Muscle training with moderate weights

This is a day for muscle building, with moderate weights, but with many repititions so that you feel tired in youe muscles after each series. The exercises this day are only done with the help of your own body weight, a couple of manuals and a chair. Therefore thay can easily be done at home.

You repeat the following series 5 times. Begin by using light weights and add weight at each time you do the series nbtil you do the last two times with 60% of the weight you can manage:

a - 15 lifts of your lower body with the help of your legs. You lie at your back, flex your knees up while having your feet at the floor. Then lift up your lower body as high as possible by pushing down weith your legs. You can increase the intensity by laying some weight upon your stomach. Have some thick cloth between your stomach and the weight. You can alo increase the intesity by only pushing with on leg and having one leg stretched out and then doing the other leg.

b - 15 curls with your arms using manuals: You can stand or sit. Hold your elbows at the sides of your torso. Then curl up your arms with a manual in each hand.

c - !5 squats: Stand straight and squat as deep as you can by flexing your knees: Do the squats with both legs without weights for low intensity, with one leg at a time or with manuals in each hand for higher intensity.

d - 15 lifts of your body with your arms: Sit with your knees flexed up and push down against the floor so that you lift your body.

e - 15 Pushups: - Hold your horisontal with your front side down. Push yourself up and down with your arms. By leltting your knees touch the floor, the work gets light, but with only your toes and hands touching you must use more power.This will exercise your breast muscles and your shoulders.

f - !5 Leg curls using a chair: - you lay on your back, have your legs lifted and your knees bent in a right angle. Place your heels upon a chair. Then lift your torso up by pressing with your heels at the chair seat. For greater intensity use only one leg at a time.

f - 15 Stomach curls: The stomach can be trained in a lot of way. Lie down at your back and lift your upper body. While doing this you can let your legs lie along the floor or having them flexed up.

g - 15 Lifts of weights over your head: You stand straight. You lift two manuals or a weight bar from the hwight of your eara so high that your arm reaches. This exerise is good for your upper arms and your shoulders.

Between each round you take a pause to stretch out a little all the body parts where you feel msot tired. When all 5 rounds are done you should stretch out some minutes all the parts of your body.


2. DAY - Condition training

This is a day for condition training. The best condition training are outside activities like running, cycling, swimming or skiing. Ball play also gives gode condition. You should begin by warming up with some meoderate intensity. Then you gradually increase the intensity. There are two basic approaches to condition training: The first way is one long session where you gradually increase the intensity and slow down again at the end. The other way is interval training where you begin with a couple of short rounds with moderate activity. Then you have 5-10 rounds with high intensity. You should variate betwwen these two approaches from time to time. When the active training is done, you should stretch out some minutes all the parts of your body.


3. DAY - Muscle training with heavy weights

The exercises this day are essentially the same as those of the first day, but with heavier weights and fewer repititione. These exercises are best done in a gym studio, but you can do them at home with some adjustments.

You repeat the following series 8 times. Begin by using light weights and add weight at each time you do the series until you do the last two times with 90% of the weight you can manage:

a - 8 Leg pushes in halfly laying position: Pushing againt resistance in a partly lying-sitting position.

b - 8 Arm curls: You sit or stand. Your elbows should be at the side of your body or lay at some firm point in front of your breast. You hold two manuals or a weight bar and curl up your arms while lifting the weight.

c - 8 Squats - For easy warming up or if you are untrained, you can do them just without carrying extra weight. To make the squats harder, you can carry manuals in your hand, use a weight bar on your shoulders, or do them with one leg at a time.

d - 8 Downpulls with your arms: Gym studios usually have some equipment for downpull. As an althernative to downpulls you can sit with your knees flexed up and push down against the floor so that you lift your body.

e - 8 Hyperextensions: This i an exercize where you use your back and buttock muscles to lift your torso up from a hanging position. By holding some weight with your arms, you will make the exercize heavier and also train your shoulders and upper back.

f - 8 Leg curls: Leg curls will train the back side of your legs. They can be done in sitting position or laying on your stomach dependent on the equipment you have.

f - 8 Stomach curls: You sit and curl your torso foreward against reistance using some equipment for thsi purpose in the gym studio. Annother way is laying on your back with your legs pointing upwards and then curl up while pointing your fingers towards your toes, and if possible touch your toes with your fingers.

g - 8 Lifting of weights over your head - This exerise is good for your upper arms and your shoulders. You can lift manuals or a weight bar.

Between each round you take a pause to stretch out a little all the body parts where you feel msot tired. When all 8 rounds are done you should stretch out some minutes all the parts of your body.


4. DAY - Stretching exercises and meditation

At this day you rest form hard training, but stretch out, relax, do some meditation and stress down. Here are the principles for the stretching exercises you do this day.

- You should stretch out al parts of your body. When stretching out, you should bend or twist in all the natural movement directions and angles for each body part.

- It is good to begin the stretching session with some active exercises with moderate stretching effect to make your muscles and joints warm. You swing, bend, twist and roll with your arms, legs, shoulders, torso and pelvic region so that every movement gives a moderate stretching effect.

- Then you do slow exercises with a stronger stretching effect. You swing, bend or twist each limb and your torso until you feel resistance and a little more so that you feel the stretch, and then hold the stretch in 30-50 seconds. You can make this stretching even more effective by doing it together with a friend and helping each other. Repeat each stretch at least 3 times with a pause between.

- When beginning a slow stretch you begin by emptying your lungs completely for air, and then breath deeply in when you go into the stretch. When holding the stretch you breath effectively, but in a calm manner. In this way the exercise vil also benefit your chest wall, lungs and diaphragm.

As slow stretching ezercizes you can also use yoga exercises. You can find descriptions of many exact stretching exercises in specific books or web-pages. But you can also use your creativity and compose exercises that specifically fit you, as long as you use the principles listed above, and you can also improvise during each session.

At this day you must also do something to get complete relaxations mentally and physically. Yoga also has methods for body relaxation. Meditation is a good relaxation method both for the mind and body.

Please go here to find detailled descriptions of stretching exercises.

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