It is definitely not easy to decide to lead a healthier lifestyle with so much influence from all aspects of life. Nevertheless, we appreciate your courage in making this positive change and thus, we've created a month-long exercise plan just for you to start off your exercise routine.
The minimum exercising frequency required to lead a healthy lifestyle is 3 times/week and ideally, 5 times/week. As tough as 3 days may seem, it is possible! To fit your needs, the intensity of each exercise is considered to ensure that your body is able to take on the challenge.
For beginners, your heart rate should be 50-70% of your maximum heart rate. [Maximum Heart Rate= 220-Age]
There are also two types of exercises: Cardio Respiratory Training (Yellow) and Resistance Training (Beige). To maintain a balanced workout, we have decided to incorporate both elements.The recommended time for each workout is 30 min to 1 hour but if you feel that you are not up for it yet, fret not, we believe in your capabilities and mental strength.
You will require resistance band and most importantly, a resilient and hardworking mindset.
TYPES OF RESISTANCE TRAINING
Front Squats
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Lateral Band Walk
Lateral Band Walk aims to improve hip stability, strengthen the hip abductors in particular the gluteus medius and knee joint stabilization. Not only that, it promotes body mechanics and movement efficiency during a workout or competition.
1. Wrap your resistance band just above your ankle 2. Place your feet shoulder-width apart. Bend your knees slightly to get into half-squat position 3. Shift your weight to your left, stepping sideways with the right leg. Move the standing leg slightly in, but keep the band taut. 4. Do the number of recommended steps for each leg before changing direction Gif credit: http://greatist.com, photo credit: http://www.triggerpointtherapist.com |
Seated Row
Targeted muscle: Back muscles
Picture and instruction credit: http://health.howstuffworks.com/wellness/diet-fitness/exercise/back-strengthening-exercises4.htm
Push Ups
Standing Biceps Curl
Targeted muscles: bicep
1. Position the middle of the band below your shoulder-width apart feet. 2. Grab 2 parts of the resistance band, starting with your arms down at your sides. 3. Allow your palms to face in front of you,and slowly pull your arms toward your shoulders by bending at the elbow 4. Slowly lower your arms back down. 5. Do the recommended number of reps as stated in the exercise plan. |
Leg Curl
1. Lie on your stomach on a mat or floor and attach your resistance band to one ankle with the anchor or resistance point away from your body. Keep your feet hip-width apart.
2. Curl your knee and bring your heel towards your buttock without moving your thigh or lifting your hips off the mat or arching your low back. You should bend your knee until you reach the limits of your comfort zone or in laymen terms, until you feel the stretch. 3. Inhale and slowly return your leg back to your starting position. 4. Do the amount of repetitions as stated in the exercise plan. |