Cardio

  • Running: 20 minutes, 3 times a week Carry on for 5-6 times a week
  • Cycling: 30 minutes, 3 times a week
  • Circuit Training: 20 - 60 minutes, 1-2 times a week. Alternate one minute of aerobic exercise (skipping, stepping or stationary cycling) with 15 reps of weight exercises
  • Stair climbing: With weights, 20-30 minutes
  • Swimming: 20-60 minutes, 3-6 times a week. supplement with weekly 2-3 sessions of weight training

Flexibility

  • Alexander Technique: 30-40 minutes
  • Feldenkrais Method: 30-60 minutes
  • Pilates: 60 minutes
  • Tai Chi: 30 -60 minutes, 1-7 days a week
  • Yoga: 60 minutes

Strength

  • Weight Training: Atleast 20 minutes twice a week for minimal benefits
may 15 2009 ∞
may 15 2009 +