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FROM THE RESOURCE LIBRARY

What Does A Well Rounded Fitness Program Include?

VU VUMC

A well rounded fitness routine includes cardiovascular exercise, strength training exercises, and flexibility exercises.

  • Cardiovascular activities include walking, swimming, water aerobics, jogging/running, cycling, stair-climbing, using an elliptical trainer, and taking aerobic classes.
  • Strength training exercises consist of using free weights, weight machines, or doing callisthenic exercises such as push-ups or sit-ups. These exercises build strength and endurance in the muscles and joints.
  • Flexibility exercises such as yoga and stretching keep muscles and joints flexible and improve joint range of motion.

Getting Started:

Cardiovascular

Start out with moderate-intensity exercise (comparable to brisk walking).

  • Participate in cardiovascular exercise a minimum of 30 minutes five days each week.
  • Noticeably accelerate the heart rate. Use the “The Talk Test” to gauge your intensity level. You should be able to carry on a conversation while exercising at a moderate intensity level.
  • Can be accumulated in 10 minute bouts to equal 30 minutes total as a minimum.
  • Begin slowly, and gradually increase frequency, duration, and intensity level.

Want something more vigorous?

  • Do cardio exercise with intensity level comparable to jogging.
  • Do a minimum of 20 minutes on three days each week.
  • Experience rapid breathing and a substantial increase in heart rate.

Combinations of moderate and vigorous-intensity activity can be performed to meet this recommendation. For example, a person can meet the recommendation by walking briskly for 30 minutes twice during the week and then jogging for 20 minutes on two other days.

Strength Training

  • Perform a minimum of six-10 separate exercises that train the major muscle groups (chest, shoulders, back, arms, abdomen, hips, and legs).
  • Do one-three sets of each exercise. A set is a group of repetitions without stopping.
  • Do 10-12 repetitions. Repetitions are the number of times you perform a specific exercise without stopping.
  • Work out two to three days per week.
  • Perform exercises through a full range of motion.

Flexibility Training

  • Perform flexibility exercises that stretch the major muscle groups (chest, shoulders, back, arms, abdomen, hips, and legs).
  • Do these a minimum of two-three days per week.
  • Perform stretches to a position of mild discomfort.
  • Hold each stretch 10-30 seconds. DO NOT bounce while in a stretch position.
  • Do three-four repetitions for each stretch.

Keywords: Fitness, Physical Activity


Posted on Tuesday, September 27, 2011 in Health Plus, Living Healthy, Feeling Good, Resource Articles and tagged , , ,

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