A Well-Rounded Exercise Program
A well-rounded exercise program includes three factors: (1) Cardio fitness (2) Flexibility training (3) Strength training
1. Cardiovascular/Aerobic training – This type of exercise builds endurance and keeps the heart pumping and strenghtens the heart and blood vessels. It also improves cholesterol and helps lose weight. Try 20-30 minutes of cardio exercises for 6 days out of the week. Examples include brisk walking, swimming, bicycling, and running.
2. Flexibility training – These exercises help the muscles stretch farther in a given direction and helps prevent cramps, stiffness, and injuries. It also helps give a wider range of motion. These exercises may also emphasize proper breathing, balance, and alignment. Example include yoga, tai chi, meditation, and breathing techniques.
3. Strength training – These exercises help build muscles, help maintain bone density, prevent osteoprosis, burns fat, and helps lose weight. Strength training involves performing repetitions “reps” that move specific muscles in the same pattern repeatedly against a resisting force. Aim for 10 – 20 minutes of strength training 2-3 times/week. Examples include a repetitions/circuits using mildly heavy weights : bicep curls, tricep curls, lunges, squats.
Walgreen’s has a great Fitness Assesment on their website. It takes 2 minutes and it will help you plan your exercise program based on the results.
August 3rd, 2012 at 4:15 am
There are a number of ways of making sure the core exercises have been done well. Firstly, just like in other exercise routines, one must begin with some stretching exercises to aid in preparing the muscles for the eventual movements. You will find a number of stretching exercises aiding the core, with one of the best being cat stretch. This is where one leans on all fours while keeping the hands and legs apart for around six or so inches while putting the abdomen facing the ceiling and stomach tight, followed by mimicking of a cat’s action in the stretching.