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.
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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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