A well balanced exercise program needs to include three major areas of fitness: Resistance or strength training, aerobic or cardio training and stretching or flexibility training. Here is a little information on each of the categories. Contact me for more in-depth information on this topic.
- Resistance (strength) training 20 minutes of resistance training with dumbells, barbells, body weight, resistance bands or using weight machines twice a week. All the major muscle groups of the legs, abdomen, arms, chest, back and shoulders should be worked.
- Aerobic (cardio) training 30 minutes of exercise at about 65% to 70% of your maximum heart should be done at least 3 times per week, more often is best. This is calculated by subtracting your age from 220, then multiplying that number by .65 and .70 to obtain your heart rate range.
- Stretching (flexibility) training 15 minutes of stretching, after you're fully warmed up, to include all the major muscle groups at least 3 times per week.