Lucar Ariel G.

Cardio Flexibility Muscular Mascular

respiratory endurance Strength
PCBET 297P

Frequency 4 to 8 times a Incorporating -Everyday Use Perform atleast

week some stretching weights 4 times a week
exercises into your to improve our
workout schedule -3 times a muscles
will help you weeks
improve flexibility,
- 150 minutes
reduce tightness,
of moderate-
and ultimately,
intensity
make your
activity every
workouts more
week: It's
efficient and safe.
essential for
maintaining
heart health.
Great heart-
healthy
muscular
endurance
activities
include
jogging,
cycling,
swimming
and brisk
walking,
though the
bulk of the
research has
looked at
walking and
jogging.

Intensity 50% to 65% Stretch all the joint 10 reps 60% to 80% of
and muscles hold maximum max lift
Of the serve for 20 to 30
heart rate seconds 50% 10 to 12 reps
maximum maximum
Make 3 or more weight
repititions 1 to 3 sets
1to3 Set

Time 30mins to 60 20 to 40 mins 30mins to 40 30mins to

mins of mins 60mins
continuous Progressive Progressive

Type - Running You can perform Resistance Medicine balls

static active training free or sandbags
- Swimming stretching weights weight machine

- Jogging For the greater Medicine balls Resistance

flexibility and or sandbags training free
- Power walking
range and motion weight weights
- Jump rope and for less pain machine
and stillness Medicine
- mountain