A well rounded fitness routine involves both cardiovascular (aerobic) exercise to improve your heart and lungs, as well as resistance (strength) training to improve your muscular system. Again, do what YOU are capable of.

Benefits include:

  • Stronger cardiovascular, respiratory and muscular systems
  • Increased insulin sensitivity
  • Weight loss/decreased body fat
  • Balances hormones
  • Improved fatigue: Recent studies have shown resistance training to be as efficient at improving fatigue as Aerobic exercise.
  • Improves bone density
  • Improves strength of muscles, ligaments and tendons
  • Improves joint function

Cardiovascular exercise

This can be:

  • walking at a good pace
  • cycling
  • jogging or running
  • swimming
  • rowing
  • step machine
  • cross trainer
  • exercise classes.

AIM To elevate your heart rate to a level which is higher than when you are doing general activity.

FREQUENCY 2-3 x week (or more if you feel capable)

INTENSITY Elevate heart rate to a safe level of breathlessness. Work at a harder rate than when doing general activities.  R.P.E: 12-16

TIME Overall minimum 20mins. To begin, this can be broken down into shorter bouts of 5-10mins

TYPE Any of the above, also includes hobbies/sports which elevate the heart rate

Resistance exercise

Can be done at home or in the park using Bodyweight Or with equipment such as:

  • dumbbells
  • resistance bands
  • medicine ball
  • gym based machines
  • gym based classes

AIM To perform exercises which stimulate and strengthen your muscles.

FREQUENCY 2 x week (ALLOW 48hrs between resistance training sessions for recovery)

INTENSITY You can increase/decrease intensity by firstly raising/lowering amount of repetitions, and then by raising/lowering resistance. Rest: when you feel necessary. Again, you can increase or decrease intensity by having less/more rest in-between each set or exercise. Always make sure you maintain perfect technique when doing exercises.   R.P.E: 10-16

TIME  1-3 sets of 12-20 repetitions per exercise. Overall duration: aim to do min of 20mins.

TYPE Bodyweight or equipment

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