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1. Revise your current exercise
routine: the body needs to be challenged ever so often so physiological
adaptations can take place.
2. Experiment with a new cardiovascular
activity: for instance, if you walk or jog, try stationary cycling
or one of the cross-trainers machines.
3. Learn 1 or 2 new resistance
training exercises for each major muscle group ( i.e, legs, chest,
back, arms).
4. Increase the frequency of
your aerobic activity. For example if you are doing 2 days per week
add another day and work up towards 3 days per week.
5. Increase the duration of your
aerobic activity. For example if you are doing 10-minute walks,
work up to 15-minute walks.
6. Increase the frequency of
your resistance training routine up to 3 per week.
7. On a weekly basis, do participate
in a mind/body exercise class such as pilates or yoga.
8. Learn 1 or 2 new stretches
for each major muscle group ( i.e., legs, chest, back, arms).
9. Consult with a personal trainer
for specific goals and concerns.
10. Allow your body proper
rest on a regular basis ( i.e, 1 to 2 days per week).
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