Calorie and Energy Expenditure Information
Good Exercise Routine
Basic Components of an Exercise Program
An effective fitness program should include warm-up and cool-down exercises, plus specific workouts for each of the four basic fitness components, which are: (1) Cardiovascular Endurance. (2) Muscular Strength. (3) Muscular Endurance. (4) Flexibility. Crosstraining - engaging in different types of exercise either in the same workout, or successive workouts - helps to reduce muscle-strain and other exercise-overload injuries. So, space your workouts throughout the week and avoid consecutive days of identical hard exercise.
How to Warm-Up
Perform 5-10 minutes of light exercise like: walking, slow jogging, knee lifts, arm circles or trunk rotations. An effective fitness warmup should always include a series of slow stretching exercises.
How to Raise Cardio Endurance
Do at least three 20-minute workouts of continuous rhythmic aerobic exercise, each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, running and some continuous action games like handball, racquetball and squash. Aerobic gym machines include: treadmills, elliptical trainers, rowing or skiing machines.
How To Develop Muscle Strength
Perform a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase muscle fitness and total body strength, and tone muscles for a shapely figure. Weight-training should be done carefully and built up slowly to avoid strains. Alternatively, do specific exercise like plyometrics, or use exercise equipment like an exercise bike, treadmill or rowing machine to develop muscular strength in different parts of the body.
How To Develop Muscular Endurance
Do at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, situps, pullups, and weight training for all the major muscle groups. Alternatively, play squash or tennis singles, or swim laps.
How to Increase Body Flexibility
Do 10-12 minutes of daily flexibility training. Flexibility exercises use gentle, stretching movements to increase the length of your muscles and the range of motion around your joints. They can include a series of specific stretching exercises (may be included after a warmup or during a cooldown), or be part of a larger workout program such as yoga or Tai Chi. Although flexibility exercises don't offer the dramatic benefits of aerobic or weight-training, regular stretching is very beneficial for posture, mobility and coordination, especially in middle age and later.
How to Cool Down
Do a minimum of 5-10 minutes of gentle exercise, such as slow walking, combined with stretches.
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