Try This Exercise Plan to Stay Healthy and Build Fitness

No matter what age or level of fitness you are, there are certain components of an exercise plan that will be good to incorporate into your life. Here is a rough template for a week of fitness building exercises that will keep you healthy.


Cardiovascular exercise is a great place to start, as it gets your blood pumping and will test your body as a whole. Try jogging, cycling, or swimming, or whatever you fancy to get your heart rate up and burn some energy. The benefits will be improved fitness as well as give you an endorphins boost.


Follow up your cardio day with a strength training day. This is not only a good way of conditioning and preventing injury, it’s also good to build a bit of muscle generally. If you don’t want to go to the gym, you could do sets of squats, push-ups, and planking for example. Whatever you choose to focus on, try getting in about 30 minutes. It’s important to stretch afterwards as well!


Try a gentle activity like walking or cycling today. If you are not exercising that much currently, you can experience delayed onset muscle soreness (DOMS) from strength exercises, so you will want to build up slowly.


It’s important for the development of your muscles to take a rest day. Why not take a rest day sandwiched between your biggest blocks of exercise?


Today can be another cardio day. You can go for whatever you like but you may want to pick something different from Day 1 to stay interested.


Saturday could be another strength training day, or a high-intensity interval training (HIIT) day, depending on your fitness goals. HIIT activities would include short bursts of high intensity exercise (such as springting or fast cycling) balanced with less intense exercise.


Today can be a day dedicated to stretching and increasing your flexibility, perhaps through yoga or pilates. Flexibility is a crucial thing to work on to avoid injury and to improve your performance overall.

The three pillars of staying healthy and improving your fitness are cardio, strength, and flexibility. If you can incorporate a way to focus on all of these at some point during your week, you should be on the right track. The above timetable is just a rough guide that offers ways of focusing on all three.

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