|
5 – 10 min WARMUP |
5 – 10 min WARMUP |
5 – 10 min WARMUP |
5 – 10 min WARMUP |
5 – 10 min WARMUP |
|
10 MINUTES FLEXIBILITY |
10 MINUTES FLEXIBILITY |
10 MINUTES FLEXIBILITY |
10 MINUTES FLEXIBILITY |
10 MINUTES FLEXIBILITY |
|
4 MINUTES MUSCULAR STRENGTH |
4 MINUTES MUSCULAR STRENGTH |
4 MINUTES MUSCULAR STRENGTH |
4 MINUTES MUSCULAR STRENGTH |
4 MINUTES MUSCULAR STRENGTH |
|
6 MINUTOS MUSCULAR ENDURANCE |
6 MINUTOS MUSCULAR ENDURANCE |
6 MINUTOS MUSCULAR ENDURANCE |
6 MINUTOS MUSCULAR ENDURANCE |
6 MINUTOS MUSCULAR ENDURANCE |
|
20 MINUTES CARDIORESPI ENDURANCE |
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20 MINUTES CARDIORESPI ENDURANCE |
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20 MINUTES CARDIORESPI ENDURANCE |
|
5 – 10 MINUTES COOL DOWN |
5 – 10 MINUTES COOL DOWN |
5 – 10 MINUTES COOL DOWN |
5 – 10 MINUTES COOL DOWN |
5 – 10 MINUTES COOL DOWN |
WARMUP - walking, slow jogging, knee lifts, arm circles or trunk rotations.
MUSCULAR STRENGTH - exercises for all the muscle groups. Lifting weights.
MUSCULAR ENDURANCE calisthenics, pushups, situps, pullups, and weight training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE - aerobic (activity requiring oxygen) rhythmmic exercise. Brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
FLEXIBILITY - 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warmup or during a cooldown.
COOL DOWN - slow walking, low-level exercise, combined with stretching.
MEASURING YOUR HEART RATE - Maximum Heart Rate (220 - age) X 70%. p; 40 year-old would be 126. Subtract resting heart rate from maximum heart rate to determine Heart Rate Reserve. Take 70% of heart rate reserve to determine Heart Rate Raise. Add heart rate raise to resting heart rate to find Target Rate. Take your pulse within five seconds after interrupting exercise. Count pulse for 10 seconds and multiply by six to get the per-minute rate.
Bibliography