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Exercise Program (60 Mins) to Improve Fitness and Weight
Instructions for Exercise Routine - Warm-Ups, Cool Downs - Training Program
Cardio-Aerobic Workout, Strength-Training Workout - Resistance Exercises
Exercise Program (60 Mins)

Calories Information - Calories In Food
Exercise Advice For Calorie-Burning - Calories Burned by Exercise

Best 60 Minute Exercise Program

60 Minute Exercise Program

Here is a simple 60-minute physical fitness routine, including a combination of cardio-aerobic training and strength-training exercise, as well as suggestions for warm-ups and cool-downs. Following a healthy calorie-controlled diet will help enhance your health and fitness. See 7-Day Exercise Program

60-Minute Exercise Program

Warm-Up Exercises

- 5 minutes on a stepper
- 10 minutes of stretching back, shoulders, neck, legs and arms.

Strength-Training Workout: (15 minutes)

- Leg Extensions 4 sets of 10 reps.
- Lats pull-down machine ** - 2 sets of 12 reps.
- Pecs Machine ** - 2 sets of 12 reps.
- Dumbell Pullovers - 4 sets of 10 reps.
- 2 sets of 12 biceps curls (using light hand weights).
- 1 set of 20 crunches.

Cardio-Training Workout: (20 minutes)

Moderate pace walking (moderate incline) on treadmill.

Cool-Down Exercises

- 5 minutes on a rowing machine, slow pace.
- 5 minutes of stretching - especially legs and arms.

** Set machine resistance so you can complete the exercise, but only just.


Importance of Warm-Ups
Before starting the main workout in your 60-minute exercise routine, it's important to warm-up for 5-10 minutes. Warming up gradually increases your heart rate and body temperature, prepares your muscles and joints for action and flexes your body for the upcoming workout.

Importance of Cool-Downs
After your main workout, you should spend 5-10 minutes on light cooling down exercises, including stretches, to cool down, lower your heart rate and reduce the risk of injury and muscle soreness.

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