Customized Workout for Ray: Beginner Vinyasa Flow and Interval Cardio (Approx. 300-400 Calories)

Hi Ray, considering your current physical activity level, your goals, and the types of exercise you enjoy, a good workout for you would incorporate a mix of cardio (running and cycling) and strength-building exercises. The workout also includes yoga for flexibility and recovery, especially important considering your goal of recovering from an injury.

But first, let’s define some important terms:

• Metabolic Equivalent of Task (MET): This is a measure of energy cost of physical activity. 1 MET is the rate of energy expenditure while at rest. The MET of an exercise is higher for more intense activities.
• One-Rep Max (1RM): This is the maximum amount of weight that you can theoretically lift for one repetition of a given exercise. It’s often used to determine the appropriate weights for different exercises and to track strength progress over time.
• Rate of Perceived Exertion (RPE): This is a scale (usually from 1 to 10) that is used to measure the intensity of your exercise. The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during physical activity.

Warm-Up (5 minutes, MET ~3, RPE ~2-3)

Start with a gentle warm-up to prepare your body for the workout. This could include 5 minutes of light cardio such as brisk walking or jogging in place.

Cardio – Running (15 minutes, MET ~6, RPE ~5-6)

Start with a 15-minute run at a comfortable pace. If you’re outside, find a flat, safe route. If you’re inside, a treadmill works great.

Strength Building Circuit (20 minutes, MET ~5-6, RPE ~5-6)

For the strength-building circuit, perform each of the following exercises for 45 seconds, rest for 15 seconds, then move on to the next exercise. Go through the entire circuit three times. If weights are used, choose a weight that is approximately 50-60% of your 1RM.

Dumbbell Squats

Hold a dumbbell in each hand at your sides, stand with your feet shoulder-width apart, and lower your body by bending at the knees and hips. Return to the starting position by pushing through your heels.

Push-ups

Start in a high plank position, then lower your body until your chest nearly touches the floor. Push up to return to the starting position. If regular push-ups are too challenging, you can modify them by performing them on your knees.

Dumbbell Lunges

Stand with a dumbbell in each hand, step forward with one foot, and lower your body until your front knee is bent at 90 degrees. Push back up to the starting position, then repeat with the other leg.

Plank

Start with a full plank for 30 seconds, then switch to a modified plank (on your knees) for another 30 seconds.

Cardio – Cycling (10 minutes, MET ~7.5, RPE ~7)

Spend 10 minutes on a stationary bike, doing a 30/30 interval of medium intensity (7 RPE) and light intensity. If you don’t have access to a stationary bike, you can substitute this with more running or another form of cardio that you enjoy.

Yoga – Beginner Vinyasa Flow (10 minutes, MET ~2.5, RPE ~2-3)

Finish your workout with a short beginner-friendly vinyasa flow to cool down, stretch out your muscles, and promote recovery. This could include poses like:

• Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, ground down through your feet and reach your arms to the sky.
• Forward Fold (Uttanasana): From Mountain Pose, exhale as you fold forward from the hips, lengthening the front of your torso.
• Halfway Lift (Ardha Uttanasana): From Forward Fold, inhale as you come up halfway with a flat back.
• High Plank (Chaturanga Dandasana): On an exhale, step or lightly hop your feet back behind you to a High Plank position, preparing for Chaturanga.
• Downward Dog (Adho Mukha Svanasana): From Chaturanga, push back into Downward Dog to reset.
• Repeat this flow as many times as comfortable.

Cool Down (5 minutes, MET ~2, RPE ~1-2)

End with a gentle cool down to help your heart rate return to normal. This could include walking and light stretching.

This workout includes a mix of cardio and strength-building exercises, which will help you to lose weight, improve your endurance, and increase your overall fitness level. Plus, the yoga and cool-down segments will aid in recovery and flexibility, helping to keep you injury-free. Considering the MET values for each activity and the time spent, this workout would burn approximately 300-400 calories. As always, consult with a healthcare provider before starting this or any other new workout regimen.