Suggestions for Each Type of Exercise
- Vary your workout each session.
- Be creative! Enhance your exercise routine by walking throughout the day: during lunch and coffee breaks, around the house during commercials.
- Choose a pace that feels good to you; use the Ratings of Perceived Exertion scale or the "Conversation Rule": you should be able to converse while exercising.
- Take slow, deep breaths and "think tall" to maintain good posture.
- Types of cardiovascular training: walking (outside, treadmill), cycling (outside, stationary bicycle, ergometer) and swimming
- Perform each movement through a complete range of motion.
- Do not hold your breath while strength training. Instead, exhale or breathe out while pushing the weight up or out and inhale or breathe in while letting the weight down or in. "Think tall" to maintain your posture.
- If your goal is to increase your muscular endurance, you should use lighter weights and perform eight to 12 repetitions.
- If your goal is to increase your muscular strength, you should use heavier weights and perform five to eight repetitions.
- Types of strength training: Weight machines, free weights, plastic tubing, "toys" (medicine balls, plastic buoys), and circuit training
- The focus of flexibility/functionality work is to improve range of motion, balance, coordination, and ability to carry out the regular activities of daily living.
- Flexibility training should be incorporated before and after every cardiovascular and strength workout.
- Be sure to hold stretches and progress slowly.
- Every muscle group used in a workout should be thoroughly stretched. Spend more time on tight muscle groups.
- Stretching should not be painful.
- Types of flexibility training: Stretching, Yoga, Pilates
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