When Las Vegas shutdown due to pandemic in March, 2020, did you already have your fitness plan? Were you going to the gym to work out? I grew up playing sports (basketball, volleyball, golf, soccer etc.) and dislike running on the treadmill, but I just signed up at LVAC and was looking forward to getting back in shape and BOOM! The gym closed! After a week of binge watching Netflix on the couch eating all the food that was supposed to last for awhile, I decided to work out with some work-out videos in my living room. Shortly after, my best friends and I started and still excise via Zoom every morning.
Your exercise program should include something from each of four basic areas, and each day should begin with a warmup and end with a cooldown. Space your workouts throughout the week and try not to put in consecutive days of hard exercise.
l Warmup: Five to ten minutes of low-intensity exercise such as walking or general movement to get the muscles warmed up and elastic.
l Muscular strength: Two 20-minute sessions per week of weight training is the minimum for increasing strength.
l Muscular endurance: Three 30-minute sessions per week with such exercises as calisthenics, pushups, situps, pull-ups and weight training for all the major muscle groups.
l Cardiorespiratory endurance: At least three 20-minute sessions of continuous aerobic, rhythmic exercise each week, such as brisk walking, jogging, swimming, cycling, jumping rope, rowing, cross-country skiing, etc.
l Flexibility: Ten to fifteen minutes of slow, non-bouncing daily stretching exercises can be included in your warmup and/or cooldown.
l Cooldown: Five to ten minutes of low-intensity exercise to cool your muscles down slowly to avoid injury.
Las Vegas has opened and so is my gym, but we are still in pandemic. Please stay safe and healthy!
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