In any exercise program, it is best to include a combination of aerobics, strengthening, and stretching. Here is a sample 1-week exercise schedule for someone who is basically healthy and wants to maintain fitness. If group fitness exercise classes are unavailable, simply substitute any aerobic activity such as jogging, brisk walking, biking, or swimming for 30-50 minutes.
Don’t forget that it is important to warm up, cool down, and stretch for 5-10 minutes before and after each workout. In addition, aerobic activity should raise heart rate significantly (on a scale of 1 to 10, you should feel like you’re working at a 7 or 8 for most of the time). And most importantly, make sure that your exercise sessions are convenient and enjoyable so that you stay with it!
Day 1: Jog 40 minutes; 5 minutes of abdominals (i.e. sit-ups); stretch 5-10 minutes
Day 2: Bike 30 minutes; lift weights: all major muscle groups (3 sets of 8-12 repetitions)
Day 3: Take a step aerobics class; 5 minutes of abdominal exercises
Day 4: Use a cross-trainer for 40 minutes; 5 minutes of abdominals; stretch 5-10 minutes
Day 5: Swim 30 minutes; take a strength training class that works all muscle groups
Day 6: Take a kickboxing class; lift weights (1 set; 8-12 repetitions; all major groups)
Day 7: Rest (no exercise)
Remember that if you are just starting out, start slowly and make sure to walk (rather than jog) for that workout. Always consult your physician before starting any exercise program.
Rebecca
