Exercise routines are designed to accommodate your personal fitness goals and health needs. Your doctor and a certified personal trainer can help you determine a routine that can help you safely reach your goals. The type of activity you perform during exercise depends on your condition and goals. Your goals also affect the specific pattern and frequency of your exercise routines
Aerobic Conditioning
Aerobic conditioning exercise routines involve continuous physical activity and may last 30 to 45 minutes or more, depending on the intensity of each exercise session. These routines bring your pulse within 50 and 70 percent of your maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220. Do at least 30 minutes of aerobic conditioning every day, if you are a healthy adult under age 65.
Resistance Fat Loss and Endurance
High-repetition resistance exercise routines can help you burn fat and increase your muscular endurance. Perform a full-body resistance workout with exercise sets of 20 to 25 repetitions every other day. Your routine may include four or five circuits per workout session. Each circuit may require performing a compound upper-body pushing exercise set, upper-body pulling exercise set and lower-body pushing exercise set.
General Fitness and Stamina
General fitness and stamina resistance exercise routines benefit a wide variety of participants, because they cause fat burning and muscular growth. Your routine can provide individual muscle groups at least one recovery day if you divide your full-body workout into two days. For example, target your back, chest and arms on the first day and your shoulders, legs and trapezius on the second day. A typical exercise set for general fitness and stamina includes 12 to 15 repetitions.
Size and Strength
Exercise routines that stimulate muscle growth and increase raw contractile power require more recovery time, because they inflict the most damage to your muscle tissues. These routines should include at least two recovery days for individual muscle groups by targeting half of your body on one day and half on another. Each weightlifting exercise set may include four to six repetitions to the point of muscle failure, because heavy weightlifting to failure with few repetitions stimulates the most post-workout muscle growth.
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