Fitness workout program

A complete fitness workout program will improve your shape, tone up your muscles, give flexibility, endurance and strength. Exercising at least three times a week, you will achieve a greater level of fitness and have a stronger, learner, and more flexible body. Before starting a new exercise program, consult a doctor. Read all direction carefully before using any exercise machinery.

Warm up

A good warm up of 5-10 minutes of stretching exercise or mild calisthenics helps prepare your muscles, tendons, and ligaments for your upcoming working. Warming up increases your blood flow enhances flexibility, while helping to reduce muscle stiffness, soreness, and injuries. Wear loose and comfortable clothing that will allow your body to breathe properly during your exercise workout.

Good aerobic exercises

The most important component of your fitness program, especially if you are in your 30's or older, you should do good aerobic exercises. Your workout should include at least 3 / 20-30 minutes sessions of continuous, rhythmic exercise at your target heart rate. Depending upon your fitness level, and what you enjoy, walking, jogging, climbing, cycling, rowing, swimming, and aerobic dance are all excellent activities.

Weight training plan

A well design weight training plan is a fast and effective way to improve your shape, tone your body, and strength workout at least 2 preferably 3 times a week for 20-30 minutes lifting 2-3 sets of 8-12 repetitions (1-2 of 15-20 repetitions for beginners.) Each workout should develop your major muscle groups consisting of the chest, shoulder, back, upper arm, stomach, buttocks, and the legs.

Cool down streches

At the end of your workout session, ease your heart rate and activity level to normal while you do 5-10 minutes of cool down stretches, which can be the same as your warm up stretches, or slow walking and indoor cycling. Cooling down helps prevent dizziness and muscle soreness after your hard workout.