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Tuesday, September 16, 2014
Exercise and Fitness
Cardiovascular & resistance exercises
I am a reasonably healthy 38 years man with a average body built. I`ve earlier used to do 5BX exercises but stopped around 5 years back. I`m now serious about resuming my exercises. I love brisk walking and swimming. Is it ok to do these two cardiovascular exercises only? Or is it necessary to do resistance exercises as well. If so, will 5BX fitness plan or Royal Marine Commando 12 fitness plan a good option. Please guide me. Thanks
Two key elements of a good exercise program are cardiovascular activity and resistance training. It is very important that you do both.
5BX and RMC 12 fitness plans are pretty advanced. I would recommend that you start off with something a little easier and then progress to one of those plans.
The American College of Sports Medicine recommends beginning with a 3- 5 minute warm up followed by some flexibility exercises. The next step is 20-60 minutes of cardiovascular activity or strength training. Your strength training routine should consist of 8-14 exercises, 1-3 sets, and 8-12 repetitions. The last recommended step should then consist of a cool-down and more stretching.
As always, I would consult your physician before starting any exercise program. Hope this helps. Good luck.
Jayme Johnson, MS
Fitness Center at CARE\Crawley
University of Cincinnati