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1. Cardiovascular training should be performed 30 minutes for five days a week. You should do low, medium, and high intensity training to target different parts of your heart rate. Low intensity training is 40-60% of your maximum heart rate (220-age). High intensity 80-85%.2. Next, there is resistance training. Resistance training is targeting a muscle group by lifting an external force. You can use free weights, weight machines, medicine balls, resistance bands, and body weight. You can even use water bottles and cans for lighter weight. It should only be done 2-3 times a week and you should do 8-12 reps.3. Flexibility is important so that you have a lower chance of injury, your joints are easier to move around, and you are better able to use your body. You can use a foam roll to release tension in your muscles (SMR), static stretching, where you are stretching a muscle and not moving, or dynamic stretching, which is moving a group of muscles to loosen them, often before athletic activity.
Module 3: Assessing your fitness and the best ways to exercise
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