Your 2024 Exercise Plan
Creating an exercise plan for weight release, strength training and cardiovascular endurance involves a balanced combination of various exercises and activities. It’s essential to include both resistance training and cardiovascular exercises to achieve comprehensive fitness goals. Here’s a sample 2024 exercise plan that you can customize based on your fitness level, preferences and any specific health considerations. Always consult with a healthcare professional before starting a new exercise routine.
Weekly Exercise Plan:
Day 1: Strength Training
•Warm-up (10 minutes): Light cardio (e.g., Jogging in place, jumping jacks)
•Strength Training (45 minutes):
• Squats: 3 sets of 10-12 reps
• Bench Press: 3 sets of 10-12 reps
• Bent over Rows: 3 sets of 10-12 reps
• Overhead Press: 3 sets of 10-12 reps
• Planks: 3 sets, hold for 30-60 seconds each
Day 2: Cardiovascular Endurance
•Warm-up (10 minutes): Jump rope or brisk walking
- Cardiovascular Exercises (45 minutes):
• Running or jogging
• Cycling
• High-Intensity Interval Training(HIIT) workout
• Cool down with stretching
Day 3: Active Recovery or Rest
- Light activities like walking, yoga, or swimming.
Day 4: Strength Training
- Repeat the strength training routine from Day 1 with slight variations in exercises if desired.
Day 5: Cardiovascular Endurance
- Repeat the cardiovascular endurance routine from Day 2 with different activities or intensity variations.
Day 6: Flexibility and Mobility
•Warm-up (10 minutes): Dynamic stretching
- Flexibility and Mobility Exercises(45 minutes):
• Yoga or Pilates
• Foam rolling and stretching
• Balance exercises
Day 7: Rest or Active Recovery
- Allow your body to recover, and focus on activities like walking, gentle stretching or leisure activities.
Tips:
Progressive Overload: Gradually increase the intensity of your workouts to challenge your body and promote strength and endurance gains.
Nutrition: Pay attention to your diet. Consume a balanced mix of proteins, complex carbohydrates, and healthy fats to support your workouts and weight release goals.
Hydration: Stay well-hydrated before, during, and after your workouts.
Sleep: Aim for 7-9 hours of quality sleep each night to support recovery and overall well-being.
Remember to listen to your body, and if you have any pre-existing health conditions or concerns, consult with a fitness professional or healthcare provider before starting this exercise plan. Adjust the plan based on your progress, preferences, and any feedback from your body.
To get more information about the 2024 exercise plan, to follow my progress and to gain personal accountability, follow me on IG, facebook, YouTube and podcast at AskNurseSherrie. For helpful tips check out my blogs and newsletters at www.asknursesherrie.org.
#exercise #strengthtraining #cardiovascularexercises #healthandwellness #fitness
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References:
https://www.exercise-and-physical-activity/four-types-exercise-can-improve-your-health
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-2004-6031
