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Brain

The document outlines various forms of physical exercises, including weight lifting, resistance bands, and aerobic activities like cycling and dancing. It recommends performing 8 to 12 repetitions for each activity, ideally in 2 to 3 sets, and emphasizes starting gradually. Flexibility exercises have no specific time recommendations, and additional training methods such as circuit training and plyometrics are suggested for enhanced performance.

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Manish Kushwaha
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31 views2 pages

Brain

The document outlines various forms of physical exercises, including weight lifting, resistance bands, and aerobic activities like cycling and dancing. It recommends performing 8 to 12 repetitions for each activity, ideally in 2 to 3 sets, and emphasizes starting gradually. Flexibility exercises have no specific time recommendations, and additional training methods such as circuit training and plyometrics are suggested for enhanced performance.

Uploaded by

Manish Kushwaha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as RTF, PDF, TXT or read online on Scribd

lifting weights

working with resistance bands

heavy gardening, such as digging and shovelling

climbing stairs

hill walking

cycling

dance

push-ups, sit-ups and squats

yoga

tai chi

yoga

dance

walking up stairs

hiking

lifting weights

No specific amount of time is recommended, but a typical training session could take less than 20
minutes.

Exercises should be performed to the point at which it would be difficult to do another repetition
without help.

A repetition is 1 complete movement of an activity, like lifting a weight or doing 1 push-up or 1 sit-up.

Try to do 8 to 12 repetitions for each activity, which counts as 1 set.

Try to do at least 2 sets of muscle-strengthening activities, but to gain even more benefits, do 3 sets.
Remember to start gradually and build up over a period of weeks.

There are no specific recommendations for how much time you should spend on flexibility exercises.

circuit training

dancing

martial arts

football

hockey

rugby

Lift heavy

Lift explosively

Do plyometrics

Slash the volume

Use sprints and drills

Try contrast training

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