An exercise regimen is an important part of your fitness program. You are more likely to enjoy the many benefits of exercise -- weight loss, improved self-esteem, reduced risk for chronic diseases -- if you have an exercise plan that you follow consistently. Your fitness goals form the basis of your exercise regimen, although your preferences, schedule and physical abilities play a large part. Planning and self-pacing can help you to stick to your regimen, according to MayoClinic.com.
The American Council on Exercise recommends a total body workout that begins with a five- to 10-minute cardiovascular warmup with an aerobic exercise, such as walking or using an elliptical trainer or stationary bicycle. Next, perform a few exercises and stretches to work your major muscle groups. Work the muscles in your arms, legs, buttocks, back and stomach. Perform this workout two or three times weekly and rest a full day between workouts.
For a weight-loss exercise regimen, you will need to burn more calories than you consume. MayoClinic.com recommends a combination of diet and exercise that includes aerobic activities and muscle strengthening. Perform at least 2 1/2 hours of aerobic exercise throughout the week. Start with walking and increase the time and distance each week. Perform strengthening exercises at last two days a week. Work all of your muscles by performing sit-ups, push-ups, resistance bands or weightlifting. Include in your regimen daily efforts to increase your physical activity.
Pilates uses low-impact strengthening and flexibility exercises that focus on the muscles in the abdomen, lower back, hips and thighs, according to MayoClinic.com. Pilates routines usually consist of 25 to 50 repetitive strength training, however beginners can modify the routine to meet the needs of a moderate exercise regimen. Work with a trained Pilates instructors to learn the routines. Add aerobic exercise to your regimen by performing at least 150 minutes of aerobic activity.
The National Institute on Aging recommends that older adults follow an exercise regimen that includes the four types of exercise. Perform at least 30 minutes of aerobic activity each day. Perform 30-minute muscle strengthening exercises at least two days a week. Add stretching and range-of-motion exercises to improve flexibility and perform balance exercises, such as standing on one leg, to increase your stability.
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