MONDAY-WEDNESDAY-FRIDAY:
- 5-10 minute warm up: Jump rope to warm up muscles
- 30 minute cardio/aerobic work out: Start at a brisk walk for about 5 minutes then progress to a jog. Jog for 20 minutes then slow down to a brisk walk to cool down. The more often you jog, the less tedious it will seem to become. As your endurance increases, you can advance and begin your cardio workout with a jog instead of a brisk walk and progress to a run. Run for 20 minutes and slow down to a jog, then brisk walk for a cool down. Make sure to be working out in your target heart rate range (55/65-90% of maximum heart rate).
- 5-10 minutes stretching: Begin stretching by bringing your left arm diagonally across your body and supporting it with your right arm. Hold for 15-30 seconds. Switch arms and repeat twice on both arms. Next, while standing up straight with your feet close together, bend over and reach as far as you can and hold for 15-30 seconds. Rest 10-15 seconds and repeat. Standing up straight, bend one leg at the knee backward and hold ankle. Pull gently back and hold for 15-30 seconds. Switch to other leg and repeat twice for both legs. You can use a wall or sturdy surface to help balance if needed. Raise one arm straight up in the air and bend at the elbow so that the palm of the hand is resting on the back. Use opposite hand to pull down gently on elbow. Hold for 15-30 seconds. Switch arms and repeat twice for both arms. Standing straight up with your feet slightly wider than shoulder width apart, reach left arm in the air and arch the upper half of your body towards the right so that the palm of your left hand is now facing the floor. Hold for 15-30 seconds. Switch sides and repeat twice on each side.
TUESDAY-THURSDAY-SATURDAY:
- 5-10 min warm up: Jump rope to warm up muscles
- 20-30 min strength training: The following pictures will demonstrate the exercises in this part of the training. Each exercise can be done with household dumb bells. If you don't own dumb bells, you can use household items such as water jugs or old milk containers filled with water or sand depending on your ability. Choose a weight light enough that will allow you to complete the 8-12 reps, but heavy enough to give you a challenge. Make sure to rest in between individual sets and in between exercises (30-60 seconds). Between 2-4 sets of each exercise will give you a good strength training workout.
 | |
| Bicep Curls |
 |
| Lunges(at least 8-12 reps per leg) |
 | |||
| Chest Press |
 |
| Weighted Sit-ups |
 |
| Shoulder Press |
 |
| Dumb Bell Squats |
 |
| Tricep Extensions |
- 5-10 minutes stretching: Begin
stretching by bringing your left arm diagonally across your body and
supporting it with your right arm. Hold for 15-30 seconds. Switch arms
and repeat twice on both arms. Next, while standing up straight with your feet close together, bend
over and reach as far as you can and hold for 15-30 seconds. Rest 10-15
seconds and repeat. Standing up straight,
bend one leg at the knee backward and hold ankle. Pull gently back and
hold for 15-30 seconds. Switch to other leg and repeat twice for both
legs. You can use a wall or sturdy surface to help balance if needed.
Raise one arm straight up in the air and bend at the elbow so that the
palm of the hand is resting on the back. Use opposite hand to pull down
gently on elbow. Hold for 15-30 seconds. Switch arms and repeat twice
for both arms. Standing straight up with your feet slightly wider than
shoulder width apart, reach left arm in the air and arch the upper half
of your body towards the right so that the palm of your left hand is now
facing the floor. Hold for 15-30 seconds. Switch sides and repeat twice
on each side.
SUNDAY:
- Rest day, but you can still participate in lifestyle physical activities such as taking the stairs instead of the elevator or walking to do nearby errands. The more you increase your lifestyle physical activity, the more your overall wellness will improve.
No comments:
Post a Comment