Describe specific ways your friend can use frequency, intensity, time, and type to safely apply the overload principles to his workout schedule. Provide two ways per training principle.
Sunday 30-minute bike ride
Monday 20 push-ups, 10 squats, and 20-minute jog
Tuesday 30-minute bike ride
Thursday 20 push-ups, 10 squats, 25 curl-ups, and 20-minute jog
Friday 30-minute bike ride
Saturday One-hour walk
Sunday -- start the week off strong, instead of 30 mins push for 45 to get that extra push or instead of 30 mins cut it to 15-20 mins of high intensity
Monday -- keep all of the workouts although add weights to build muscle faster
Tuesday -- make it 40 mins instead or keep it at 30 and go uphill
Wednesday -- resting is good, give your muscles time to recover
Thursday -- 20 min jog is perfect for a warm up, push your limits and double each workout, 20 push-ups? no. 40. 10 squats? no. 20. 25 curl-ups? no. 50.
Friday -- 30 min bike ride is good. Sprint as fast as you can to finish the week strong
Saturday -- one-hour walk is good though you should do this more frequently
To every exercise add weights.
Sunday: instead of a 30-minute bike ride, reduce it to 20 minutes
Monday: 20 push-ups, 10 squats, and 10-minute jog
Tuesday: Instead of a 30-minute bike ride, reduce it to 10 minutes
Thursday: 20 push-ups, 10 squats, 25 curl-ups, and 10-minute jog