SCHEDULING YOUR WORKOUT
How often, how long and how hard you exercise, and what kinds of exercises you do should be determined bywhat you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest andconvenience are among the factors you should consider. For example, an athlete training for high-levelcompetition would follow a different program than a person whose goals are simply to maintain good healthand the ability to meet work and recreational needs.
Each workout should begin with a warm-up and end with a cool-down. As a general rule, space yourworkouts throughout the week and avoid consecutive days of hard or high intensity exercise.
Below are the recommended amounts of activity necessary for the averagehealthy person to maintain a minimum level of overall fitness.
WARM-UP : 5-10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunkrotations. Low intensity movements that simulate movements to be used in the activity(weight lifting) can also be included in the warm-up.
CARDIORESPITORY ENDURANCE :
Frequency 3 to 6 times per week, with no more than 48 hours between sessions
IntensityModerate to Vigorous Activity: In Conditioning Target Zone = 60% to 85% ofMax. Heart Rate
Time 15 to 60 minutes of continuous exercise in your Target Zone each session
TypeAerobic exercises like walking, swimming, running, , rope- jumping, aerobic dance,stair climbing machines, ski machines, treadmills, cycling, exercise bikes and somecontinuous action games like racquetball and handball.
MUSCULAR STRENGTH and ENDURANCE :
Frequency 2 to 3 times per week
IntensityModerate and Progressive resistance
Time20-minute sessions that include exercises using all the major muscle groups, 8-12reps, 1 to 3 sets.
TypeCalisthenics, push-ups, sit-ups, pull-ups, and weight training for all the major musclegroups (arms, shoulders, chest, abdomen, back, hips, and legs).
FLEXIBILITY :
Frequency3 to 7 times per week, Daily is recommended
IntensityModerate stretch; performed slowly to the point of slight discomfort avoiding pain.
Time15 to 30 seconds per stretch, 2 to 4 times per muscle group.
TypeA general stretching program that exercises the major muscle/tendon groups.
COOL-DOWN : 5-10 minutes of slow walking, low-level exercise, combined with stretching.