SPRING FITNESS

CHALLENGE

February 18 – May 11, 2019

Participant Workout Booklet

How it works: Congratulations on signing up to take the Spring Fitness Challenge!

This detailed training plan has been designed to help you improve your overall health

in the areas of cardiovascular, strength, and flexibility. Created by Asbury Theological

Seminary personal trainers; the training plan found in this booklet will assist you in

knowing how to earn points and where to start. Through this booklet, our goal is to

provide you with the guidance that you need to experience a well-rounded workout

routine that is sure to keep you motivated and encouraged to earn exciting rewards

and become a healthier you!

Every workout completed earns you a punch on your challenge card! There are twenty

(20) punches on each card – five (5) workouts for each of the following four (4)

categories: Cardio, Strength, Group, & Stretch. The more workouts you complete, the

more punch cards you fill up, the more rewards you earn!

1 card (20 workouts) = ATS drawstring bag 2 cards (40 workouts) = ATS embroidered gym towel 3 cards+ (60 workouts) = Fitness hat AND entry into grand prize drawing

The challenge runs 90 days (Feb 18 – May 11, 2019) to complete as many workouts

as you want! The more you move, the more you earn!

Rules/Guidelines/FAQs: Credit for workouts is based on the honor system.

Recommended length of each workout is 30 minutes or longer

(including stretching!)

Only 1 punch per workout.

You can earn more than 1 punch per day.

While some workouts may qualify for multiple categories, only 1

category may be chosen per workout. Ex: Running 2 miles with a

friend counts for GROUP OR CARDIO, but choose one.

Workouts can be completed anywhere, but must be punched at the

ATS Student Center front desk.

Punch cards must be completed in full before obtaining another card.

When a punch card is completed, turn it in to the ATS Student Center

Hospitality Assistant at the front desk to pick up a new card!

You are in possession of your card. Treat it like a $100 bill. If you lose

it then you will have to begin a new card all over again.

All completed cards must be turned in by Saturday, May 11 to the front

desk at the Sherman-Thomas Student Center in order to be counted

for rewards!

Be on the lookout for SPECIAL PUNCH DAYS!!!

Ex: “Try the….. on …… and get 2 punches instead of 1,” or “Register

for the Wesley Waddle 10k5k and get a punch in every category!”

“Bring a new friend and earn an extra punch!” etc.

Cardio Training You can earn points for CARDIO in the following

ways:

Walk/Jog/Run

Elliptical

Rowing machine

Cycling

Group fitness classes (Tabata, Running Club, Zumba, etc.)

Swimming

We recommend that each cardio workout session lasts 30-60 min.

Trainer Tip:

Your heart rate is a reliable indicator of your exercise intensity. It is beneficial to know

your exercise intensity so that you can vary it according to your fitness level and the

goals you wish to achieve by doing cardiovascular exercise. Here is a chart that may

help you navigate the cardio intensity that is right for you! You can use this chart for

interval training.

Cardio Training Plans

Earn some of your cardio points by training for Asbury Theological Seminary’s 5th

Annual Wesley Waddle 10k/5k coming up on Saturday, April 13th! Try one of the

following plans or meet with a personal trainer for your own personal plan!

5k Training Plans: 5k Run-Walk Plan

Geared towards first-time runners and includes a blend of running with short

power walk breaks.

5k Beginner Run Plan

Geared towards new runners who want to run a full 5k successfully.

5k Intermediate Run Plan

Geared towards runners who have completed a 5k and want to improve their

finish time.

5k Advanced Run Plan

Geared towards seasoned runners, includes longer endurance runs & more

speed work to improve finish times and boost performance.

10k Training Plans: 10k Beginner Run Plan

Geared towards new runners who want to run a full 10k successfully.

10k Intermediate Run Plan

Geared towards runners who have previously completed a 10k and want to

improve their finish time.

10k Advanced Run Plan

Geared towards seasoned runners, includes longer endurance runs & more

speed work to improve finish times and boost performance.

Strength Training You can earn points for STRENGTH in the

following ways:

Weight lifting (in the gym or workouts at

home)

Group fitness classes (Arise, Group Power,

Fit Moms, Core, etc.)

We recommend that each strength workout session lasts 30-60 minutes.

Trainer Tip:

Resistance training helps build muscular strength and increases your body’s resting

metabolic rate causing you to burn more calories throughout the day. It also reduces

blood pressure, decreases risk of osteoporosis, and improves balance. Here are

several tips to help you as you begin strength training!

1. Make sure to warm-up! Dynamic stretching uses controlled movements to loosen

up your muscles and increase your range of motion.

2. Proper technique. In order to prevent injuries, you must know proper form and

technique. Proper technique will make sure you’re working the right muscles

without straining. This is why seeking the guidance of a personal trainer is so

crucial.

3. Know your options. Dumbbells aren’t your only options. You can use resistance

bands, weighted bars, kettlebells, medicine balls, exercise balls, machines, and

your own body weight.

4. Determine the right amount of weight for you. Keep in mind that it is better to err

on the side of too light than too heavy. If you’re doing 3 sets of 12 reps of bicep

curls, your arms should feel fatigued by the last set, and extremely fatigued by

the last few reps. You should be working hard, and maybe even a bit shaky, but

you should never feel extreme discomfort. Remember, never sacrifice proper

form.

5. Work on imbalances. Most people are stronger on one side of their body than the

other. Knowing this, it is important to strengthen weaker muscles or non-

dominant muscle groups.

6. Allow your routine to evolve. Incorporate new exercises and equipment into your

routine. If you’re bored, your muscles are too. Monitor your weight amounts and

raise them as you get stronger.

7. Don’t forget to rest. Strength training causes tears in your muscles, which heal

stronger than before. Tears are good, but only if you allow your body to heal

properly. You need 24-48 hours between workouts. Listen to your body.

Soreness is fine, pain is not.

Strength Training Plans Getting started is the first step! Try one of the following basic strength plans on your

own or schedule a session with a personal trainer for your own personal plan! Full-time

students and spouses get 3 FREE SESSIONS with a personal trainer!

SAMPLE AT HOME STRENGTH WORKOUT:

Basic beginner’s bodyweight exercises: Try 3-4 sets of 12-15 reps of each exercise.

SAMPLE WEIGHT ROOM STRENGTH WORKOUT:

Basic beginner’s upper body resistance exercises: Try 3-4 sets of 12-15 reps of

each exercise.

SAMPLE WEIGHT ROOM STRENGTH WORKOUT:

Basic beginner’s lower body resistance exercises: Try 3-4 sets of 12-15 reps (30

seconds for planks) of each exercise.

Stretching &

Flexibility You can earn points for STRETCH in the

following ways:

Stretching on your own

Yoga fearfully & wonderfully made class

Foam rolling (Self Myofascial Release aka “SMR”)

We recommend that each session lasts 30-60 minutes.

Trainer Tip:

Stretching may take a back seat in your exercise plan. You may think that stretching is

just something to be done if you have a few extra minutes before or after pounding out

some miles on the treadmill. Not so fast! Stretching will help you improve your joint

range of motion, which helps improve your athletic performance and decrease your risk

of injury. It helps your body move through its full range of motion and enables your

muscles to work most efficiently. Flexibility exercises have stress reducing abilities.

Stress causes your muscles to contract, becoming tense. Gentle stretching exercises

relax tense muscles associated with stress and have the same endorphin-boosting

effects, improving your mood and the way you feel in general.

1. Focus on major muscle groups. Stretch muscles that you use most often such as

your calves, hamstrings, quads, chest, and shoulders.

2. Don’t bounce. Stretch in a smooth movement. Bouncing can cause injury.

3. Hold your stretch. Hold each stretch for about 30 seconds or so; in problem

areas, you may want to hold for around 60 seconds. Breathe normally as you

stretch.

4. Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it

hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain,

then hold the stretch.

5. Keep up with your stretching! It can feel time consuming, but you can achieve the

most benefits by stretching regularly, 2-3 times/week. If you don’t stretch

regularly, you risk losing any benefits (i.e. improved range of motion) associated

with stretching.

Stretching & Flexibility Plans Here are 25 sample stretches for all major muscle groups! Try holding each stretch for

approximately 30-60 seconds. Hold longer if you feel any muscle tightness.

Self-Myofascial Release (“SMR”)

Foam Rolling Plans Self-myofascial release is a fancy term for self-massage to aid muscle tightness or

trigger points. This can be done with a foam roller, tennis ball, lacrosse ball, softball, or

yoga tune-up ball. By applying pressure to specific points on your body, you are able to

enhance the recovery of muscles and assist in returning them to normal function. Normal

function means that your muscles are elastic and healthy. SMR is different than

stretching because it targets trigger points (“knots” that form in muscles). Foam rolling

breaks up these muscle knots, resuming normal blood flow and function.

Trainer Tip:

How does it work?

Deep compression helps to break up or relax tight muscles and adhesions formed

between muscle layers and their surroundings. If muscles are not taken care of properly,

we can experience loss of flexibility, adhesions, and/or pain during movement. The deep

compression of SMR allows normal blood flow to return and the restoration of healthy

tissue.

How do I know what muscles to roll?

Areas to focus on can be identified in two different ways:

1. Through screenings with a personal trainer. During a training session, our certified

personal trainers can help you determine if you have any imbalances or muscle

tightness.

2. Through self-exploration, utilizing the list of techniques shown on the next page.

How do I foam roll properly?

Apply moderate pressure to a specific muscle or muscle group using the roller and your

bodyweight. Roll slowly, no more than one inch per second. When you find areas that

are tight or painful, pause for a few seconds and relax as much as possible. You should

slowly start to feel the muscle releasing, and after 20-30 seconds the discomfort should

lessen. If an area is too painful to apply direct pressure, shift the roller and apply pressure

to the surrounding area and gradually work to loosen the entire area. The goal is to

restore healthy muscles – it is not a pain tolerance test. Never roll on joint or bone. If you

have issues with your neck, contact a medical professional. You may be sore the next

day. It should feel as if your muscles have been worked/released, however you should

not push yourself to the point of excessive soreness. Drink plenty of water, get enough

sleep, and eat clean. This will help to flush your system and fuel your muscles more

effectively. Allow 24-48 hours before focusing on that same area again.

When rolling out, you should focus on two major things:

1. Focus on your “problem” areas. This includes areas of soreness or muscle knots.

You can gently roll out these areas for 30-60 seconds. Additionally, you can “pin”

these areas by directly applying pressure as you move associated joints through

a range of motion. For example, if your calves are sore then you can apply

pressure with the foam roller on the problem area as you flex/point your ankle joint.

2. Focus on breathing. Inhale through your nose and exhale through your mouth. Do

not hold your breath.

If you have specific questions then contact us today for assistance!

Group Workouts You can earn points for GROUP in the following

ways:

All group fitness classes

Intramural sports (1 punch per game played)

Open gym (Basketball)

Personal training sessions

Other workouts with a friend or group! (walks, runs, hikes, etc.)

We recommend that each group workout class lasts 30-60 minutes.

Trainer Tip:

There are MANY benefits to working out in groups!

Motivation: Participating in a group exercise class challenges you to workout beyond your perceived limitations. You are likely to work out harder, as everyone is exercising toward the same goal, than you would on your own. Group fitness instructors observe your body for signs of fatigue and push you to your limit. Physical Benefits: Group exercise classes are available in a variety of workout styles. If your goals are cardiovascular improvement and weight loss, select cardio-based classes such as Zumba, Tabata, or Running Club. If you also want to improve your muscular endurance and strength, select classes like Core, Fit Moms, or Group Power. If flexibility and stretching is your goal, yoga fearfully & wonderfully made is a fantastic option for you. Accountability: A group exercise setting helps keep you accountable to actually complete the workout and show up to class. Your instructors genuinely care about you and love seeing you at class! Personal trainers, workout buddies, and group class instructors are there to keep you accountable. Social Opportunities: Attending a group fitness class gets you up off the couch and out of the same four walls of your home to meet other students or community members. We are social creatures. You are likely to have more fun exercising in a group than working out on your own.

Fitness classes are a wonderful place to meet people who have similar lifestyle goals, not to mention the fact that group classes are nice study breaks!

Group Exercise Classes Offered: We have a variety of classes offered on a weekly basis!!! You can come anytime! The following list describes the current classes offered or coming up on the calendar. Class calendars are distributed monthly via Facebook and Instagram. You can also pick up a printed copy at the front desk of the Student Center.

***ALL REGISTERED 2019 WESLEY WADDLE PARTICIPANTS CAN ATTEND ALL ATS GROUP EXERCISE CLASSES FOR FREE NOW UNTIL RACE DAY!!!

Group Fitness Class Descriptions: CORE: Designed to target the obliques, waistline, abs, lower back, and gluteal muscles all while building a strong and powerful center. Set to upbeat music, CORE works the entire mid-section and incorporates new skills and fun challenges each week! PULSE DRUMSTICKS: Get your worship & fitness on as we punch, kick, and bang some drumsticks together. This class is sure to get you moving & sweating! Every class offers simple kickboxing moves, cardio, drumsticks, and toning resistance. **At Asbury University GC Gym ELEVATE: A functional workout that will challenge all fitness levels! Incorporating fun obstacle course-type exercises alongside cardio circuits; ELEVATE is the perfect design for those looking to have fun while achieving new goals! ARISE FITNESS: Get ready to tear down walls & tap into your hidden strengths. In this class, Jesus is the center of our pursuit for a healthy body & spirit. This class combines total body strength & conditioning moves with cardio circuits that can be modified for all fitness levels. The workout starts with a Scripture inspiration, continues with physical challenges, and ends with a refreshing time of prayer. All fitness levels are welcome. Bring water, a mat, & an open heart.

FIT MOMS: Join us every Monday & Thursday morning in the Studio for "Mommy talk" during a circuit-style workout class specifically designed for you as a mom! We value connecting moms together, empowering you to have fun on your journey as a fit mom. Complimentary childcare available in the Little Gym. GROUP POWER: Combines traditional strength-training exercises with high-repetition weightlifting and dynamic functional moves, all set to upbeat music that will be sure to get you moving! TABATA: Named after Dr. Izumi Tabata, a Japanese researcher for the National Institute of Fitness and Sports in Tokyo, Tabata is designed to engage all fitness levels through a timed interval method that alternates between 20-second intervals performed at your maximum effort combined with 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout! Exercises switch and the four-minute countdown series begins again, until time runs out. Classes are fun as we encourage one another along the repetitive four-minute journey! YOGA: Fearfully and Wonderfully Made is a strength-based class focused on functional balance and self-care. Our sessions are designed to strengthen and stabilize your body and relax and refresh your mind. Based upon Psalm 139:14, “I praise you because I am fearfully and wonderfully made,” our yoga class is centered around a balanced lifestyle. ZUMBA®: Are you ready to party yourself into shape? Ditch the workout and join the party! ZUMBA® is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness party. All fitness levels welcome. *LADIES ONLY!* **At Asbury University GC Gym RUNNING CLUB: Love to run, or are you wanting to learn to love it? Come out and run alongside people who are in it for a good time! All fitness levels welcome. Set your own pace, as pre-planned routes will be designed for you. Walk, jog, or sprint your way to the finish! ***Cost: $2 for 1 hour class, $1 for 30 minute classes *PLEASE NOTE: The schedule is subject to change due to weather, life circumstances, etc. In the event of an advanced change or cancellation, an

announcement will be posted on Facebook and/or emailed to the subscription list. Your consistent attendance helps us keep classes offered as scheduled!

Final Thought: Wherever you may be in your fitness journey, may you pursue whole-person holiness through physical fitness and a balanced exercise routine. May you seek to become a better you. May you learn to see yourself in God’s image and pursue him in all aspects of your life-including your personal health.