A 90-minute workout program is sufficient for covering all of the major aspects of physical fitness. These include aerobic conditioning, muscular strength and endurance, balance, coordination and flexibility. The 90-minute program states that people should perform at least 30 minutes of aerobic exercise on most days of the week, as well 10 strength training exercises, which should be performed for 8 to 12 repetitions. Aerobic exercise can be performed outdoors, in a pool or on indoor aerobic exercise equipment. Strength training exercises can be performed on weight-training equipment, with free weights, or with resistance bands.
40-Minute Aerobic Segment
Step 1
Find your target heart rate. Subtract your age from the number 220. This is an estimate of your maximal heart rate. Your target heart rate range is 60 to 85 percent of that number.
Step 2
Warm up with five minutes of low-intensity aerobic exercise. If you are deconditioned, work at 55 percent of your maximum heart rate. Those accustomed to aerobic exercise can warm up at 60 percent of their maximum heart rate. This can be accomplished by brisk walking, using a treadmill without an incline or pedaling slowly on a bicycle.
Step 3
Increase your intensity by 10 percent for the next 30 minutes. You can move at a faster pace on aerobic equipment, increase the incline on a treadmill or elliptical or add hills to an outdoor workout.
Step 4
Decrease the intensity for the last 5 minutes of your workout.
Step 5
Check your pulse before allowing your head to drop below your waist. It should be under 100. Drink a glass of water before continuing your workout.
25-Minute Upper Body Workout
Step 1
Go to the lat pull-down machine. Sit on the machine and pull the bar down in front of your body. Perform three sets of 8 to 12 repetitions.
Step 2
Lie on the bench press machine. Grasp the bar and line it up with the center of your chest. Slowly extend your arms and raise the bar toward the ceiling. Perform three sets of 8 to 12 repetitions.
Step 3
Hold one dumbbell in each hand. Begin in a standing position with your sides and your palms facing your hips. Perform a lateral raise by raising your arms to the side to shoulder height. Do three sets of 8 to 12 repetitions.
Step 4
Grab one dumbbell with each hand. Begin in a standing position, with your arms by your sides, with your arms by your sides, and your palms facing front. Perform a bicep curl by stabilizing your elbows and bending your arms. Your wrists will move toward your shoulders. Perform three sets of 8 to 12 repetitions.
Step 5
Sit at the edge of a bench. Place your hands on the bench next to your hips, with your fingers pointing directly ahead. Move your hips of the bench. Bend you elbows and lower your hips toward the floor. Use the back of your arms, otherwise known as the triceps, to straighten your elbows. Perform three sets of 15 repetitions.
25-Minute Lower Body, Abs and Stretch Workout
Step 1
Sit on the leg press machine and place your feet on the platform. Separate them at hip width apart. Move the platform by straightening your legs. Perform three sets of 8 to 12 repetitions.
Step 2
Adjust the leg attachment on the hamstring curl so that it is appropriate for your leg length. Lie prone on the machine, and place your feet under the foot pads. Bend your knees and bring your heels toward your butt. Since the hamstrings are often weaker than the quadriceps, consider doing four sets of 8 to 12 repetitions to correct the muscular imbalance.
Step 3
Sit on the abductor/adductor machine. Adjust the machine so that the resistance is on the outside of the legs. Open your legs against the resistance of the machine. Perform three sets of 12 repetitions, and then adjust the machine so that the resistance is applied to the inside of the machine. Perform another three sets of 12 repetitions.
Step 4
Sit on a stability ball and walk down so that the back of your pelvis, your lower back and your middle back are against the ball's surface. Place the tips of your fingers at the edge of your head to perform 20 crunches, and 10 oblique curls by rotating your upper torso from side to side.
Step 5
Remain on the ball. Bring your arms over your head and extend your spine over the ball's rear surface. You will be in a supported, back-bend position. Hold the stretch for about 30 seconds. Then, use your hand to walk yourself back up to a seated position. Extend your legs in front of you. Flex your upper torso and reach for your toes. Hold the stretch for at least 30 seconds.
Tips and Warnings
- A resistance band around the ankles can be used instead of the leg curl and abductor machine. Squats can substitute for the leg press. A trainer can help you find the appropriate weight.
- Check with your doctor before starting an exercise program Do not work the triceps and biceps prior to the exercises for the large muscle groups.
Things You'll Need
- Workout clothes
- Aerobic or running shoes
- Cardiovascular equipment
- Weight training equipment
- Free weights
- Resistance bands
- Stability ball
- Heart rate monitor
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