To get the most out of your physical fitness routine, combine aerobic and muscle-strengthening exercises. Here’s how:
Aerobic/Cardio – 3-5 times per week
Why cardio?
Cardio makes you breathe harder and causes your heart to beat faster. It’s a great workout for your heart’s health.
Moderate-intensity activities: Do at least 2 ½ hours a week or five, 30-minute sessions. Activities to try include:
· Walking fast
· Dancing
· Playing doubles tennis
· Raking leaves
Vigorous-intensity activities: Do at least one hour and 15 minutes per week or three, 25-minute sessions. Activities to try include:
· Jogging
· Riding a bike on hills
· Jumping rope
· Swimming laps
Weight Training – 2 or more times per week
Why weight train?
Weight-bearing activities work your muscles against resistance or weight to strengthen your muscles, joints and even your bones. Do these exercises two or more times a week. You can gradually add weight as your fitness improves.
Don’t forget to target all major muscle groups. Activities to try include:
· Legs • squats • deadlifts • lunges • calf raises
· Hips • sidekicks • bridge with leg extensions • lunges
· Back • reverse crunch • superman • bent-over rows
· Stomach • crunches • planks
· Chest • chest press • fly • push-ups
· Shoulders • overhead press • front and lateral raises
· Arms • bicep curls • rows • push-ups
Remember: Maintaining proper form is key to effectiveness and injury prevention.