Calorie and Energy Expenditure Information
Exercise Program (7-Day) to Improve Fitness & Reduce Weight
Good Fitness Program to Improve Cardio-Respiratory Fitness, Burn Calories, Control Weight
Strength-Training Resistance Workout - Aerobic Workout - Stretching - Warm-Up, Cool-Downs
Weekly Training Program - Gym Training, Home Exercise Workout, Recovery Period
Exercise Program to Improve Fitness

Calories Information - Calories In Food
Exercise Advice For Calorie-Burning - Calories Burned by Exercise


7-Day Exercise Plan

7-Day Exercise Plan

Here is a basic weekly fitness program, incorporating a combination of cardio-aerobic exercise and strength/ resistance training, as well as suggestions for warm-ups and cool-downs. Following a healthy calorie-controlled diet will help enhance your health and fitness.

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Day 1 - Cardio Training

Warm-Up Exercises
10 minutes light walking on treadmill.
5 minutes of floor stretches. Stretch, back, neck, arms and legs.

Cardio Workout
20 minutes on the stationary bike.
15 minutes on the treadmill - faster pace than warm-up.

Cool-Down Exercises
5 minutes of slow rowing.
5 minutes of stretching - especially legs and arms.

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Day 2 - Cardio and Strength Training

Warm-Up Exercises
5 minutes light walking on treadmill.
10 minutes of stretching. Stretch, back, neck, arms and legs.

Aerobic/Resistance Workout
15 minutes at moderate pace on rowing machine.
2 sets of 12 biceps curls (using light hand-weights)
** Lats pull-down machine - 2 sets of 12.
** Pecs Machine - 3 sets of 12.

Cool-Down Exercises
5 minutes of light walking on treadmill.
5 minutes of stretching - especially legs and arms.

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Day 3 - Swimming Training

Warm-Up Exercises
10 minutes walk before you get into the pool.
10 minutes of slow laps.

Swimming Workout
25 minutes - swim laps at moderate pace.

Cool-Down Exercises
10 minutes - swim slow laps.
5 minutes of stretches (out of the water).

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Day 4 - Strength Training

Warm-Up Exercises
10 minutes - stationary bike (flat terrain, no resistance).
5 minutes of floor stretches. Stretch, back, neck, arms, legs.

Strength/Resistance-Training Workout
2 sets of 12 push-ups (place knees on floor for support).
2 sets of 12 biceps curls (using light hand weights).
1 set of 20 ab-crunches.
** Leg press machine - one set of 12.
** Lats pull-down machine - 2 sets of 12.

Cool-Down Exercises
10 minutes - easy-paced walking on the treadmill.
5 minutes of stretching - especially legs and arms.

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Day 5 - Cardio and Strength Training

Warm-Up Exercises
5 minutes on stairclimber.
10 minutes of stretching. Stretch, back, neck, arms and legs.

Aerobic/Strength-Training Workout
15 minutes at moderate pace on a treadmill.
2 sets of 12 biceps curls (using light hand weights).
1 set of 20 crunches
** Lats pull machine - do 2 sets of 12.

Cool-Down Exercises
5 minutes light step exercises.
5 minutes of stretching - especially legs and arms.

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Day 6 - REST DAY - No Exercise

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Day 7 - Home Exercise Workout

Warm-Up Exercises
10 minutes of jogging on spot or light skipping with a rope.
10 minutes of stretching. Stretch, back, neck, arms and legs.

Home Aerobic Workout
25 minutes of aerobics video exercise.

Cool-Down Exercises
10 minutes cooling down (Included in most exercise videos).
5 minutes of stretching - especially legs and arms.

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Exercise Program Notes:

** Adjust weight resistance level so that you can barely manage the repetitions and sets listed.

Importance of Warming-Up
Before starting each day's strength training or cardiovascular workout, 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 Cooling Down
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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Energy Expenditure and Calorie-Burning

Exercise Advice to Burn Calories - Activity Calorie Calculators - Aerobic Exercise Advice - Anaerobic Exercise - Basal Metabolic Rate - Best Exercise During Pregnancy - Best Exercise Advice - Best Exercise for Weight Loss - Best Exercises - Best Time to Exercise - Body Composition and Fitness - Calories and Exercise - Energy Burned by Exercise - Walking - Calories Burned Jogging - Running - Calories Burned Treadmill - Biking - Elliptical Trainers - Calories Burned Pilates - Cardio Exercise Health Benefits - Exercise Equipment Review - Exercise Intensity Advice - Exercise Program 60 Min - Exercise for Bigger Muscles - Exercise Programs to Burn Fat - Exercise to Build Muscle - Exercise for Flat Stomach - Exercise to Lose Body Fat - Exercise to Lose Weight - Exercise Workout Advice - Exercise to Raise Metabolic Rate - Exercise Program for Obesity - Exercise Workouts to Reduce Weight - Fitness Health Guide - Fitness Guidelines - Fitness Workout Guide - Exercise Heart Rate Advice - How Long to Exercise - How Many Calories to Burn in Training - How Often to Exercise - Strength-Training Benefits

Food Energy Information

Calorie Content of Food - Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Children - Calorie Needs for Teenagers - Calorie Intake per Day - Calorie Intake and Age - Calorie Intake/ Expenditure - Calories in One Pound of Body Fat - Weight Loss Diets - Weight Loss and Calories - Calorie-Counting to Lose Weight - Calories Needed to Lose Weight - Calories and Weight Control

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