Outline Your Fitness Plan
January is when everyone starts their fitness plan. February is when our plans starts to fall to the wayside.
Make sure you keep your fitness goals by outlining your fitness plan.
According to the the Presidents Fitness Counsel, your exercise program should include something from each of four basic areas, and each day should begin with a warmup and end with a cooldown. Space your workouts throughout the week and try not to put in consecutive days of hard exercise.
l Warmup: Five to ten minutes of low-intensity exercise such as walking or general movement to get the muscles warmed up and elastic.
l Muscular strength: Two 20-minute sessions per week of weight training is the minimum for increasing strength.
l Muscular endurance: Three 30-minute sessions per week with such exercises as calisthenics, pushups, situps, pull-ups and weight training for all the major muscle groups.
l Cardiorespiratory endurance: At least three 20-minute sessions of continuous aerobic, rhythmic exercise each week, such as brisk walking, jogging, swimming, cycling, jumping rope, rowing, cross-country skiing, etc.
l Flexibility: Ten to fifteen minutes of slow, non-bouncing daily stretching exercises can be included in your warmup and/or cooldown.
l Cooldown: Five to ten minutes of low-intensity exercise to cool your muscles down slowly to avoid injury.