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.
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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