Outline Your Fitness Plan

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During this time when we are literally on lock down, exercising is crucial.

Outline Your Fitness Plan

Your exercise program should include something from each of four basic areas, and each day should begin with a warm-up and end with a cool down. Space your workouts throughout the week and try not to put in consecutive days of hard exercise.

Warm-up: Five to ten minutes of low-intensity exercise such as walking or general movement to get the muscles warmed up and elastic.

Muscular strength: Two 20-minute sessions per week of weight training is the minimum for increasing strength.

Muscular endurance: Three 30-minute sessions per week with such exercises as calisthenics, push ups, sit ups, pull-ups and weight training for all the major muscle groups.

Cardio/respiratory 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.

Flexibility: Ten to fifteen minutes of slow, non-bouncing daily stretching exercises can be included in your warm-up and/or cool down.

Cool down: Five to ten minutes of low-intensity exercise to cool   your muscles down slowly to avoid injury.