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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.
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5–10
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. |
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20–30
Minutes |
AEROBIC EXERCISE
The most important component of your
fitness program, especially if you are in your 30’s 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. |
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20–30
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. |
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5–10
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. |
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