Sweat It Out

Are you under forty or just over it? You have no health problems and would like to keep it that way? You need a fitness programme that is a mix of three types of exercises - Aerobic or Cardiovascular, Strength Training or Muscular Fitness and Stretches. Ideally, you should work out for an hour thrice a week.

Are you under forty or just over it? You have no health problems and would like to keep it that way? You need a fitness programme that is a mix of three types of exercises.

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Aerobic or Cardiovascular.
Strength Training or Muscular Fitness.
Stretches.

Ideally, you should work out for an hour thrice a week. After a warm up you can do twenty minutes of cardiovascular exercises, twenty minutes of strength exercises, stretch exercises for ten minutes and then warm down. Alternatively, you can try aerobic exercises on one day, strength on one day and stretches on another. And keep rotating the three each week.

Here is an overview of the three types of fitness exercises.

Anaerobic

Speed
Sprints

Abdomen

Pilate
Swiss ball
Wall bar
Crunches

Strength

Weight training
Pliometrics
Med ball
Isometrics

Agility

Drills
Footwork
-Body balance
-Swiss ball

Power

-1-3 RM weights

Games

Tennis
Badminton
Racquetball
Callisthenics
Football, basketball etc.,

Aerobic

Cycling
Running/Jogging
Swimming
Aerobic dancing
Step aerobic
Skipping
Rowing

Stretching Exercises

Yoga
Stretching
Static
Passive
Active
Isometric
Dynamic
Ballistic
PNF

(Courtesy: Webhealthcenter.com)