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Exercise and Fitness

Quick question



can you give me a good workout routine to get back into shape and be able to go back into cross-country running again. if so thank you


ACSM Guidelines:

1) Warm Up = 5-10 mins.

2) Stretch = 3-5 mins, holding 15-30 sec, repeating 2-4 times.

3a) Cardio = 20-60 mins, 3-5 days/week, 55/65%-90% of HR max.  Make sure to cool down for at least 5 mins before finishing.

3b) Strength Training = 2-3 days/week or every other day, 8-12 reps, 2-3 sets.

4) Stretch out when finished as well.


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Response by:

Jayme   Johnson, MS Jayme Johnson, MS
Program Manager
Fitness Center at CARE\Crawley
University of Cincinnati