Once youre warmed up, experts and physicians recommend three different types of exercise for overall physical fitness: cardiovascular activity, strength conditioning, and flexibility training. These dont all have to be done at once, but doing each on a regular basis will result in balanced fitness. -Cardiovascular activity: Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week. To ensure youre working at an optimum level, try the talk test: Make sure you can carry on a basic level of conversation without being too winded. But if you can easily sing a song, youre not working hard enough. -Strength conditioning: Start by doing one set of exercises targeting each of the major muscle groups. Try using a weight at which you can comfortably perform the exercise eight to 12 times in a set. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row. -Flexibility training: The American College on Exercise recommends doing slow, sustained static stretches three to seven days per week. Each stretch should last 10-30 seconds.
Posted on: Thu, 01 Jan 2015 19:30:58 +0000
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