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The Complete Fitness Workout

 

 

A complete fitness workout improves your shape, tone, flexibility, endurance and strength.  By using these exercise components at least 3 times a week you will attain a greater level of fitness and have a stronger, leaner, and more limber body. 

510
Minutes

WARM UP

A good warm up to 5-10 minutes of stretching exercises or mild calisthenics helps prepare your muscles, tendons, and ligaments for your blood flow, enhances flexibility, while helping to reduce muscle stiffness, soreness, and injuries.

 

 

 

 

2030
Minutes

AEROBIC EXERCISE

The most important component of your fitness program, especially if you are in your 30s or older, should be aerobic exercise.  Your workout should include at least 3 20-30 minute sessions of continuous, rhythmic exercise at your target heart rate.  Depending upon your fitness level, and what you enjoy, walking, jogging, climbing, cycling, rowing, swimming, and aerobic dance are all excellent activities.

 

 

 

 

2030
Minutes

WEIGHT TRAINING

Weight training is a fast and effective way to improve your shape, tone, and strength.  Workout at least 2, preferably 3, times a week for 20-30 minutes lifting 2-3 sets of 8-12 repetitions [1-2 of 15-20 repetitions for beginners.]  Each workout should develop your major muscle groups consisting of the chest, shoulders, back, upper arm, stomach, buttocks, and thigh.

 

 

 

 

510
Minutes

COOL DOWN

At the end of your workout session, ease your heart rate and activity level to normal while you do 5-10 minutes of cool down stretching exercises, which can be the same as your warm up stretches, or slow walking.  Cooling down helps prevent dizziness and muscle soreness after your hard workout.

 

 

 
 

Get Toned!   Get Fit!   Lose Weight!   Feel Great!

 


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