Think a single type of exercise will take care of all your needs? These tips can help you build a comprehensive fitness plan to improve your health and waistline.
What are the Best Exercises for You?
For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with. It’s much easier to get up and get moving every day when you actually experience the results you’re looking for—whether that’s trimming your waistline, improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or depression.
Whatever benefits you’re looking for from a fitness plan—and whatever your current fitness level—the key is to mix different types of physical activity. The most effective exercise plans should include a mix of three elements: cardio (or aerobic) training, strength training, and flexibility and balance exercises. This will not only maximize the health benefits, it will also keep your workouts varied and interesting.
Of course, you can always sign up for personal training sessions at a gym, find workout plans online, or download a fitness app, but developing the right exercise plan doesn’t have to be that complicated or expensive. These simple guidelines can help you make the most of your time and reap all the health and weight loss rewards of regular exercise.
How much Exercise do you Need?
The important thing to remember about exercise is that something is always better than nothing. By simply sitting less and moving more throughout your day, you can experience health benefits. It is recommended that you aim for:
At least 150 minutes (2.5 hours) of moderate-intensity activity per week. That’s 30 minutes a day for 5 days a week, broken down into 10-minute bursts if that’s easier.
OR
At least 75 minutes of vigorous-intensity exercise per week will deliver the same benefits, if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes.
OR
You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent of 1 minute of vigorous-intensity activity.
AND DON’T FORGET TO
Include muscle-strengthening activity at least twice a week as part of your weekly totals.
Tips on How to Start
Start slowly
If you’ve never exercised before or have been sedentary for a long time, it’s advisable (after consulting with your doctor) to start off slowly and gradually build up to these activity levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10 minutes and build up from there.
How many days a week should I work out?
A recent study in the UK found that people who squeeze all their exercise into one or two sessions over the weekend experience almost as many health benefits as those who work out more often. However, spreading your exercise sessions across three or more days a week may help reduce your risk of injury and keep your energy levels up throughout the week.
At Active Zone, we offer classes such as Active Kickboxing and Kickboxing Bootcamp to not only teach you the techniques, but also make sure that you have the workout of your life! Our classes are 45 minutes long, with our certified instructors guiding you throughout the lesson! You are sure to find the class exciting while having an effective workout to meet your fitness goals.
Do check out our other available group classes as well!
Name: Active Zone by Active Red
Email: info@activered.sg
Phone: 8363 5661
Website: www.ActiveZone.sg
Online Store: www.activelife-shop.weebly.com
To find out more about Active Red, read about us here.
To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.
Book your introductory workshop at Active Schedules
To be a Certified Active Kickboxing Fitness Trainer, click on WAKO logo below:
Remember to follow us on Facebook at:
“Like” Active Zone Facebook Page
“Like” Active Red Facebook Page
Active Red 