First Day1 .
Brisk walking and speed for 20 minutes. You can also use your treadmill if you have one. If not , walk around your block or in the park. Try using a pedometer to track the distance you have walked .In the weeks to 2 or 3 , you are definitely familiar brisk walking . So try to improve your running speed and also extend the period of time you walk . To start , try to walk for 30 minutes. If you use a treadmill , repeat exercise brisk walking and jogging for 45 minutes .
Day Two - Strength Training
Now it is time for you to undergo some strength training. Before that , make sure you warm up for about 5 to 10 minutes and then try to do some stretching exercises to stretch the muscles .
For strength training, you can do exercise bands or dumbbells training . Both of these exercises will give you the resistance you need for strength training exercises .
You can also start with lifting weights if you have the right equipment or have an experienced trainer to help you exercise. If no trainer you may be injured.
If you recently undergone strength training, select 2 to 3 muscles in the upper body to begin. Make 1 or 2 sets of 8 to 16 repetitions. Upper body muscles including the biceps, triceps, shoulders, chest and upper back.
Third Day - Relax
But if you want to do simple exercises you can do aerobics or walking for 15 30 minutes .
Fourth Day - Aerobics
Try to do aerobic exercise for 20 minutes. You can do activities such as walking or jogging for 20 minutes, but if you want some changes , try to add something different at the end of exercise.
As usual, after you do a good aerobic workout , do not forget to cool down and then stretch your muscles.Use a calorie calculator to find out how many calories you burned during the workout .
Day Five - Strength Training
Follow the same guidelines as the second day , but try to choose different muscles during exercise .
Sixth Day
Try to do cardio exercise for 30 minutes for a brisk walk / run, 30 minutes of cycling .
Seventh Day - Relax
Okay , you've already finished the first week of your workout . Time for you to start all over again the next week . Try to add more time for aerobic exercises and more sets or repetitions to your strength training .
