Our Exercise Program is designed for your individual needs based on the information you provide us. An effective exercise program designed for you will include the following elements: Aerobic exercise, Resistance training (weight training), and Flexibility (stretching).
1. Aerobic/cardiovascular exercise
Your heart will beat faster and your pulse rate will increase during exercise. You will be short of breath. You will sweat. Your stamina will gradually increase a few weeks into the program, and your resting pulse rate will start decreasing as you will slowly become fitter. Aerobic exercise is good for heart health. And an excellent antidepressant, de-stressor and more. Aerobic activities include: walking, running, hiking, cycling, swimming, aerobic dances, rope skipping, rowing, stair climbing, and endurance exercises.
2. Resistance training/weight training
Resistance training is important to enhance muscle strength, to increase muscular endurance, to maintain fat-free mass and to maintain bone-mineral density. Resistance training can be done at home or in a gym. Weight training is necessary to tone muscles and get better muscle definition.
3. Flexibility exercises/stretching
This may be the part of your exercise routine that you tend to skip when you are in a hurry, and even when you are not in a hurry. When you exercise, your muscles contract and relax, contract and relax. The repeated contraction can lead to shortening of the muscles. Stretching will prevent the shortening of the muscles. Many injuries are caused by poor flexibility. Stretching will: increase flexibility, maintain the range of motion for muscles and joints, prepare tendons and muscles for the upcoming exercise, help prevent injuries due to inflexibility, help prevent the delayed onset of muscle, prevent fatigue in the days following your workout, mentally prepare you for your session. Stretching should be a gentle movement, and should not be painful. You can stretch to a point of feeling discomfort, but never to a point of pain. A stretch must be maintained for at least 30 seconds. Keep the specific muscle group stretched while keeping your body motionless, with no jerky movements at all. Stretching should be done before and after exercises. When you stretch before exercising, you need to warm-up the muscles first, followed by stretching, and then your exercise routine.