The most effective full-body workout incorporates aerobic exercise, strength training and a stretching routine to keep your muscles flexible. A comprehensive exercise regimen can help you maintain a healthy weight, tone muscle mass and reduce the risk of cardiovascular and other diseases. Before starting any exercise program, be sure to consult a physician.
Recommendations
The American College of Sports Medicine advises healthy adults to engage in moderately intense cardiovascular exercise for 30 minutes a day five days per week or vigorous cardio three days a week, 20 minutes per session. To maintain or lose weight, you might need to engage in 60 to 90 minutes of cardiovascular exercise per session. The organization also recommends two resistance-training sessions per week, with eight to 12 repetitions of eight to 10 different exercises.
Strength Training
Strength training helps to build and maintain muscles, bones and joints while improving sports performance. Warm up before each workout with five minutes of walking or light jogging to lubricate the joints and deliver blood to the muscles. Focus on compound movements like the bench press, squat, overhead press and abdominal crunch to engage multiple muscle groups with a minimum number of exercises. Start with light weights and concentrate on using the proper form before moving up in weight to receive the greatest benefit. Rest each muscle at least two days before the following workout to prevent fatigue.
Aerobic Activity
Aerobic exercise improves heart and lung function, reduces body fat and increases HDL, or "good," cholesterol. Select exercises like playing basketball, biking, swimming or running to increase your cardiovascular activity. If you choose to engage in moderate-intensity physical activity, try walking. Vary your aerobic activity to keep workouts interesting and remain motivated.
Stretching
Stretching can help maintain or increase muscle flexibility, improving athletic performance while lessening the potential for injury. The activity can help you move through a full range of motion during resistance training or cardiovascular exercise, decreasing the risk of microtrauma to the muscles or tendons. Warm up with 10 minutes of biking, jogging or walking to avoid stretching cold muscles, which could lead to injury. Stretch main muscle groups like the shoulders, neck, lower back, hips and thighs. Avoid bouncing during the movement and never stretch to the point of feeling pain. Be consistent with your stretching routine and consider sports-specific movements if you're an athlete.
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