Aerobic Fitness Stretching & Balance Training Muscular Strength

Flexibility
F 4 Times a week. Combine as a part 3 times a week. 2 times a week.
Increase frequency of your regular Increase frequency Have rest days
as you get into warm-up and cool as you get into between working on
better shape. down exercises. better shape. the same muscles.
Increase frequency
as you get into
better shape.

I 50% of heart rate Stretch all major Moderate Start slow but be
reserved. Increase muscles and intensity. Perform mindful that weight
intensity as you get joints, perform in a slow and should be high
into better shape. with slow and methodical enough to feel
steady movement movement. muscle exhaustion.
and hold for 30 Increase intensity as
seconds. you get into better
shape.

T 30 minutes of 20 minutes. 40 minutes. 10 repetitions as

continuous activity. Increase time as Increase time as one set. Work at
Increase time as you get into better you get into better least 30 minutes
you get into better shape. shape. with rest in
shape. between.

T Stair Climbing, Hamstring stretch, Yoga and Pilates. Resistance bands,

Speed walking, & low lunge arch, Barbells, Squats,
Jumping rope. and standing side and push-ups.
stretch.