If you've made the commitment to start exercising on a regular basis and are developing an exercise program, you need to create a program that focuses on the three aspects of fitness: endurance, strength and flexibility. To do so, you should develop a program that includes cardiovascular exercises, strength training and stretching. This will give you a well-rounded program that improves your personal fitness.
First, include cardio workouts. Cardio exercises help strengthen the cardiovascular system. That is, these exercises help strengthen the heart and lungs. They include: walking, running, rowing, swimming, boxing, kickboxing and others. Through strengthening the heart and lungs, these exercises help increase endurance. They also help the body burn calories and contribute to weight loss.
As a general rule, a regular cardio training program should consist of at least 20-30 minutes or more of exercise three - five times a week. The amount of exercise can be done either continuously or in short bursts throughout the day. For a cardio workout to be effective, the heart rate should reach 70-90 percent of your maximum heart rate (MHR). The maximum heart rate is the fastest rate at which your heart will beat in one minute. To calculate your MHR, use the formula 220-age.
Second, include strength training exercises. Strength training usually involves exercising with free weights in order to strengthen the muscles, bones and the connective tissue surrounding them. It is important since strength training builds up muscles, helping to increase the metabolism and reduce body fat. Strong muscles also aid in balance and injury prevention.
Strength training exercises focus on the different major muscle groups of the body. These include the back, shoulders, chest abdominals, legs and arms. Improving the strength in these muscles can be achieved with at least 8-15 repetitions for each set of exercises. A strength training regime can include two or three days of weight lifting a week, being careful not to exercise the same muscles two days in a row. This allows muscles to have a rest and recovery time.
Lastly, an exercise regime should include stretching exercises. Stretching exercises help promote muscle flexibility and improve movement. But, stretching is one component of fitness that people overlook the most.
Stretching can be incorporated into an exercise routine in a number of ways. Since it's best to do stretching exercises whiles the muscles are warm, stretching exercises can be done after completing a cardio exercises. Or, stretching exercises can be done while strength training. For example, stretching exercises can be performed in between sets of repetitions. A stretching routine can also be done independently of other exercises. Stretching exercises can be performed everyday.
To improve your personal fitness, include cardio, strength and stretching exercises into your new workout routine.
As a general rule, a regular cardio training program should consist of at least 20-30 minutes or more of exercise three - five times a week. The amount of exercise can be done either continuously or in short bursts throughout the day. For a cardio workout to be effective, the heart rate should reach 70-90 percent of your maximum heart rate (MHR). The maximum heart rate is the fastest rate at which your heart will beat in one minute. To calculate your MHR, use the formula 220-age.
Strength training exercises focus on the different major muscle groups of the body. These include the back, shoulders, chest abdominals, legs and arms. Improving the strength in these muscles can be achieved with at least 8-15 repetitions for each set of exercises. A strength training regime can include two or three days of weight lifting a week, being careful not to exercise the same muscles two days in a row. This allows muscles to have a rest and recovery time.
Stretching can be incorporated into an exercise routine in a number of ways. Since it's best to do stretching exercises whiles the muscles are warm, stretching exercises can be done after completing a cardio exercises. Or, stretching exercises can be done while strength training. For example, stretching exercises can be performed in between sets of repetitions. A stretching routine can also be done independently of other exercises. Stretching exercises can be performed everyday.
To improve your personal fitness, include cardio, strength and stretching exercises into your new workout routine.
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