Seven Days Without Exercise Makes One Weak

Pun intended for the fun only, because the maximum recommended exercise frequency is five days per week, not seven days, because doing too much exercise increases your risk of injury and too much cardio can be harmful, especially for beginners.

A good workout regimen, if you want to work out five days per week, is to include cardiovascular exercises with strength training and flexibility exercises. Studies have shown that a daily cardio program with lower intensity workouts is more effective than high-intensity workouts.

AHA (American Heart Association) recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.

Cardiovascular exercises are exercises that temporarily increase your breathing and heart rate. The following exercises fall in this category. Start 20-30 minutes per session, four to five times a week:

  • Running
  • Cycling
  • Walking
  • Swimming
  • Aerobic
  • Yardwork
  • Playing with kids

Strength conditioning exercises are exercises that strengthen muscles and improve performance resulting in increase mobility, better posture, joints flexibility, coordination skills, stronger bones, and so much more. 30 minutes of strength training seems to be the perfect amount of time to work all the big muscle groups, the legs and the chest and the back. Strength training for beginners include:

  • Squats
  • Push-ups
  • Plank
  • Deadlifts
  • Rows

Flexibility exercises are exercises that will increase your mobility range, agility, strength and decrease stress on your joints. Age and inactivity tend to cause muscles, tendons, and ligaments to stiffen over time.

The following exercises fall in this category. (Each stretch should last 10-30 seconds)

  • Yoga movements
  • Forward lunges
  • Side lunges
  • Cross-over
  • Standing quad stretch
  • Seat straddle lotus
  • Seat side straddle
  • Seat stretch
  • Knees to Chest