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• Cardiovascular (CV) endurance is arguably the most important component of physical fitness.
• People of all ages can improve the quality of their lives and reduce the risks of disease with ongoing participation in moderate physical activity and exercise.
• Daily exercise will enhance one’s mental well-being and promote healthy musculoskeletal function throughout life.
• Warming up before the more intense portion of your workout gets the blood flowing to your muscles and loosens you up.
• After you have completed your workout in your target heart rate zone, you should cool down with five to 10 minutes of lower intensity.
• The minimum recommended amount of cardiovascular exercise is 150 minutes per week of moderate-intensity aerobic activity or for 75 minutes per week of vigorous aerobic exercise, or a combination.
• If you are using walking for your workout, work on increasing the number of minutes walked in each session.
• Balance: Having a balanced training program is very important.
• Regularity: Proper training or exercise interval is very important, we should be consistent with the time period we work out and take our rest to achieve the best result.
• Progression: Be in a constant phase of activity, it is important to gradually raise the level of intensity of the work out, but not only the intensity must be increased but also time duration and frequency of the exercise for a speedy improvement.
• Reversibility: The level of physical fitness of a person cannot be restored if we stop what we are doing; it will always come back to its original level of fitness.
• Variety: Engage with different kinds of exercise or training, this will help you not to be bored in what you are doing.
• Overload: To improve the principle of overload a person must push his / her body to the limits, he / she must workout often in long periods of time and get harder and harder everyday to improve his/her fitness level.
• Specificity: Activity that has a direct impact to the part or area of the body which we would like to improve may be in the improvement of skills, abilities or performance.
• A general rule of thumb is that it is safest to increase this by 10 percent per week.
• Once you are walking comfortably and with good posture and form for 60 minutes at a time, then work on increasing the intensity by adding speed, hills, or intervals.
• High knees is an exercise that involves running in place, so it can be done anywhere with minimal space.
• Stand with your legs together and arms at your sides.
• Lift one knee toward your chest and lower your leg, then repeat with the other knee.
• Continue alternating knees, pumping your arms up and down.
• Butt kicks involve lifting your heels up toward your butt, instead of lifting your knees up high.
• Bring one heel toward your butt and lower your foot, then repeat with the other heel.
• Lateral shuffles increase your heart rate while improving your side-to-side coordination.
• Stand with your feet hip-width apart, knees and hips bent.
• Lean forward slightly and brace your core.
• Lift your right foot, push off your left foot, and move right while keeping your form.
• Place your feet together and continue shuffling to the right.
• Repeat the same steps to the left side.
• To evenly work both sides, shuffle left and right for the same amount of space.
• Doing the crab walk is a fun way to get your blood flowing and it also strengthens your upper arms while working your back, core, and legs.
• Sit on the floor, knees bent and feet flat.
• Place your hands on the floor under your shoulders, fingers pointing forward.
• Lift your hips off the floor and “walk” backward using your arms and legs, keeping your weight evenly distributed between your arms and legs.
• Standing oblique crunch is a low impact cardio exercise that engages the core muscles on your sides.
• Stand with your feet shoulder-width apart.
• Place your hands on the back of your head, elbows pointing outward.
• Bend to the right, moving your right elbow down and right knee up, then return to starting position.
• Repeat on the left side.
• Aerobic dance is a particular type of workout style performed in a group exercise setting, each participant does aerobic dance for personal reasons such as to improve health, lose weight, tone muscles and improve the quality of their meaningful life.
• Trapezius Muscles are a group of triangular-shaped muscles located in the center of your upper back.