Are you thinking about getting involved in total fitness programs but you find it very hard to adjust your agenda and do it? Well, you better start organizing yourself better and stop making up excuses. Your body condition is important and you need to start getting into a total fitness way of living.
Here are the amounts of activity necessary for an average, healthy person to keep a minimum level of total fitness. Included are some of the well-liked exercises for each category.
- WARMUP - 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or chest rotations. Low intensity movements can also be included in here.
- MUSCULAR STRENGTH - You can do at least two 20-minute sessions per week including exercises for all the most important muscle groups. Lifting weights is the most effective way to increase strength.
- MUSCULAR ENDURANCE - at least three 30-minute sessions each week that include exercises such as calisthenics, push-ups, sit-ups, pull-ups, and weight training for all the major muscle groups.
- CARDIORESPIRATORY ENDURANCE - You need to do at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) musical exercise each week. Popular aerobic training activities incorporate brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
- FLEXIBILITY - you can do 10-12 minutes of daily stretching exercises performed slowly without a vigorous motion. This can be included after warm-up or during cool-down exercises.
- COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.
Get involved in a total fitness training program and start looking fabulous today!
