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Wednesday, April 23, 2014
Exercise and Fitness
Wieght Lifting and Cardio workouts
What are some good wieght lifting and cardio workouts for beginners?
The American College of Sports Medicine guidelines for cardiovascular activity, strength training, and flexibility training are as follows: Cardiovascular activity (walking, biking) 20-30 minutes, 3-5 days per week, Strength training (weight lifting, resistance tube training) 2-3 times per week, and flexibility training (stretching). As a beginner, it is wise to start slowly and gradually increase your workout time. A good start would include walking for 5-10 minutes as a warm-up, stretching the major muscle groups of the body, additional walking for another 5-10 minutes (as tolerated), followed by stretching again. Increase your walking time a minute or two each session (as tolerated). A small complement of strength training exercises, with light free weights or exercise tubing, focusing on the major muscle groups (legs, chest, upper back, shoulders, lower back, abdominals), is recommended. It is advisable to have a fitness professional instruct you on proper strength training and flexibility exercises. Always consult your physician before starting any exercise program.
Carolyn Nickol, RD, MEd
Fitness Center at CARE\Crawley
University of Cincinnati