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- Wellness Weekly
- There are three types of training you should have in a fitness plan: cardio, resistance, and flexibility. Cardio helps your body deliver oxygen to your muscles during exercise. To improve, aim for at least 150 minutes a week. Your effort depends on your target heart rate about 60–80% of your max. Cardio can be aerobic, like jogging, or anaerobic, like sprinting.
- Low-intensity cardio is an easy workout that’s great for burning fat, especially if you're just starting out. Your heart rate should be 40–60% of your max, and you should still be able to talk. It’s slow and steady, like walking or biking for over 40 minutes.
- Besides cardio, resistance training is super important too. It helps you build muscle by using weights or other resistance. You should try to do it 2 to 3 times a week, with 8 to 10 exercises that hit all the main muscle groups. For each one, aim to do 2 to 3 sets of 8 to 12 reps.
- Medium-intensity cardio is good for burning fat and getting in better shape. You’re working at around 70% of your max heart rate, so you’ll be breathing heavier but can still keep moving. These workouts usually go for about 20 to 40 minutes. High-intensity cardio is tough and usually lasts 5 to 20 minutes. You work at 80–85% of your max heart rate during these workouts.
- Examples of resistance training-free weights -weight machinesresistance bands
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- Wellness Weekly
- Flexibility is how well you can move your joints. Since we sit a lot and do the same movements, stretching is super important to avoid injuries and help reach fitness goals. Stretching fixes tight muscles, reduces joint stress, and makes everyday movements easier.
- Common types of stretching -SMR is using a form roller to relax muscles - Static stretching is when you hold a stretch for 30 seconds dynamic stretching is moving stretches before workouts
- The overload principle means you have to push your body harder than it’s used to, like lifting heavier weights. Progression is when you gradually make your workouts tougher as you get better. Specificity means you should focus on training for your own goals. So, if you want to get better at something like dribbling in soccer, you actually need to practice dribbling. Using these ideas in your workouts helps you keep getting better and avoid getting hurt.
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- Wellness Weekly
- The FITT Principle is a simple way to remember how to create a workout plan that actually works. Each letter stands for something important when you're planning your fitness routine. The FITT principle helps you build a balanced fitness plan. For example, FIff you're trying to improve your heat
- F=Frequency I= IntensityT=TimeT=Type
- Before starting any workout plan, it’s important to know where you’re at with your health and fitness. There are two types of assessments: subjective and objective. Subjective assessments are based on what you report—like your fitness goals, eating habits, health conditions, and how active you are. But these aren’t always super accurate if you’re not being totally honest. Knowing your current fitness level is key for making a workout plan that’s right for you and one you’ll actually stick to. You should check your cardio fitness, strength, endurance, and flexibility to see what areas you need to work on.
- Objective assessment are based on number and fact some examples are Weight, Resting heart rate, blood pressure, body mass index, and body measurements
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