jasmine is creating her personal fitness plan. what should she include to meet the weekly guidelines most commonly recommended for adults and teens?
To meet the weekly guidelines commonly recommended for adults and teens, Jasmine should include the following in her personal fitness plan:
1. Cardiovascular exercises: Include at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity, or a combination of both, spread throughout the week.
2. Strength training exercises: Incorporate muscle-strengthening activities at least two days a week. This can include weightlifting, resistance band workouts, bodyweight exercises, or using gym machines.
3. Flexibility exercises: Include stretching exercises to improve flexibility. This can involve static stretches, yoga, Pilates, or any other flexibility-focused activities.
4. Balance exercises: Include activities that promote balance and stability, especially for older adults. This can be yoga, tai chi, or specific balance exercises like standing on one leg or using balance boards.
5. Rest days: Allow for rest days in between workout sessions to let the body recover and prevent overexertion.
6. Cross-training: Include a variety of exercises to work different muscle groups and prevent boredom or overuse injuries. This can involve mixing cardio, strength, flexibility, and balance exercises throughout the week.
7. Progression: Gradually increase the intensity, duration, or frequency of workouts over time to challenge the body and continue to make progress.
8. Proper warm-up and cool-down: Always start the workouts with a warm-up routine to prepare the body for exercise and end with a cool-down to gradually lower the heart rate and stretch the muscles.
Remember, it's always a good idea to consult with a healthcare professional or a certified fitness trainer before starting a new fitness plan, especially if there are any underlying health conditions or concerns.