Safe and Effective Work-out for the Healthy Adult !
55This is NOT it .....
Apparently Healthy Adult !
A simple physical performed by you Doctor ....will confirm this !
There are 3 components to a safe and effective work-out routine :
-
Cardiorespiratory Endurance - Ability to perform large muscle movements over a sustained period of time ;capacity of the heart - lung system to deliver oxygen for sustained energy production . Also called -cardiovascular endurance.
- Muscular Strength and Endurance - Is the process of progressively exercising with heavier resistance for the purpose of strengthening the muscuskeletal system ..
- Flexability training - the range of motion possible about a joint .
Some of the possitive effects of a cardio program over time are :
Reduction in blood pressure - Decreased fat stores - Increased aerobic capasity
Some of the positive effects of a strength program over time are :
Increased bone strength - Increased muscle fiber size - lowers risk of injury
Some of the positive effects of flexability are :
lengthening of muscles - freedom of movement around the joints - reduces muscle tension
It is a 3 part plan , I firmly believe each and every section of it is necessary ! For the adult that is apparently healthy ( no known or unknown conditions ) :
Either begin at or work towards 30 minutes of cardio 3 -4 days per week . If your goal is weight reduction 30 minutes most days of the week .
Weight Training - recommending training all large muscle groups evenly . Meaning don't just focus on your problem areas (men tend to only focus on upper body )- (women lower body ) All major areas must be trained for balance ...an example strong abdominals can put pressure on a weak back . Weak quads can lead to knee problems . Your aiming for balance it is possible to split train .... upper +abdominals 2 days . Then lower body +back every other 2 days. This helps with muscle soreness , recovery and rebuilding . The weight you begin with depends entirely on what you CAN lift easily for 5 reps . That is your starting point . Begin with 1 set of 15 reps . If your goal is toning increase reps not weight . If it is muscle building increase weight not reps .
Flexability - warm up stretches - yoga is excellent for both mind and body .
Sample routine :
3 to 5 minutes warm up cardio - a slow movement like walking in place for instance
10 mintutes warm up stretches - focusing on the muscles your using for strength can cardio
30 minutes cardio - Depends on your fitness level what you choose it is endless . If your new to working out and or overweight begin with walking , swimming anything low impact . Choose something fun ....a sport maybe ....what ever you enjoy if you enjoy it you will more likely stick to it .
15 minutes strength training - depends on what your goals are what you choose . If your new to it keep the weight low pay attention to how it feels work towards 1 set of 15 .
5 to 10 cool down
That's it a little over an hour ! Small investment in time ...huge pay off over time
Make it a healthy day !
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Thank you Teaches12345 , you are on a nice consistant path to feeling so much healthier !
teaches12345 Level 8 Commenter 5 weeks ago
I work out about four times per week and in between swim, aerobics or walk. I am seeing good results now, after a slow consistent regimen of two years. Your hub is an extra incentive for me to keep on track and your advice is helpful. Good stuff here, Fitness!