CARDIOVASCULAR ENDURANCE EXERCISES

Cardiovascular endurance exercises: How long can you do the exercise How many sessions can you do per
per session? week?

Biking 20 minutes 2 times a week

Running 15 minutes 3 times a week

MUSCULAR STRENGTH EXERCISES

How long can you do the exercise How many sessions can you do per
Muscular strength exercises:
per session? week?

Squats
10 minutes 3 times a week

Lunges
10 minutes 3 times a week

MEAL PLAN

Meals: Carbohydrates Protein Fats Vegetables/Fruits/Others

1 cup of low- fat 1 Banana
Breakfast 1 cup of rice 1 poached egg
milk

2 pieces of chicken
Lunch 1 cup of rice Potatoes
adobo

2 ounces of Chicken Honey Roasted Butternut

Dinner 1 cup of rice
breast Squash