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Warm-up exercises protect against injury and help maximize performance. Here, trainers share the best pre-workout moves, including dynamic, static, and cardio. What Personal Trainers Want You to ...
Do 3 to 4 sets of 6 to 12 reps. Rest 2 minutes between sets. ... Start your warm-up set with light weight, about 50 percent of your working weight, and move the weight with power and explosion ...
This was intended as a gentler option for sedentary people who had done no exercise for over a year. It included 3 minutes of warm-up, 10 repetitions of 60-second bursts at 60% peak power (80–95% of heart rate reserve) each followed by 60 seconds of recovery, and then a 5-minute cool-down. [19]
This 30-minute workout alternates high-intensity walking bursts with steady-state walking for a fat-burning boost. The Routine : 5-minute warm-up: Walk at a moderate pace.
Popular music is used throughout the class. This is sometimes followed by a strength section which uses body weight exercises to strengthen muscles and a stretch routine to cool down and improve flexibility. Classes are usually 30–60 minutes in length and may include the use of equipment such as a barbell, aerobic step, or small weights. [7]
This is a compound exercise that also involves the biceps, forearms, and the rear deltoids. Equipment: cable machine or pulldown machine. Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis on the lower lats), reverse grip ~ (more emphasis on the biceps).
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