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Healthy Living

A Workout for the Healthy

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.
  • 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.

Fitness

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


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