The exercise schedule you pick depends entirely on your fitness goals. The exercises you will be doing and the approach you take in performing these exercises will depend on either you wish to gain muscle and strength, tone and lose weight or just stay in shape and be healthy. I will briefly quote a sample exercise schedule that can be adapted for all citizen regardless of their age or fitness objectives.
If you are seeing to build muscle or power via a bodybuilding routine, stick to 4-5 sets of 10-12 repetitions. Focus on the certain and negative of each movement of each repetition. Moderately increase the weight as you work out to force your muscles to work. Otherwise your muscles will become programmed, accustomed to the same weight and you will no longer contact any gains. There are many approaches and techniques that can be used in bodybuilding. Experiment and use the best one that fits you. An exquisite book about weight training and bodybuilding that discusses many separate techniques to working out is The Weider system of Bodybuilding.
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If you are seeing to tone or just stay in shape and be healthy, an exercise schedule combining weight training and a cardiovascular workout is acceptable for you. When you are exercising with weights, 3-4 sets of 12-15 repetitions at a inexpensive weight would be appropriate. Couple this with cardio exercise 1-2 times a week such as riding an exercise bike or elliptical machine or by joining classes at your gym. It is difficult to discuss in great detail in this record exactly what you should be doing. For institution exercise programs I extremely recommend Global, condition and Fitness
Here is a sample exercise schedule that can be modified to fit any person's fitness goals. Remember that you can turn the order and Couple separate exercises for each body part on weekly basis. I encourage this to forestall boredom and your body getting used to the same routine.
Before starting your workout, you should warm up for 5 - 10 minutes on an exercise bike or treadmill. This will forestall you from pulling muscles or injuring yourself. For a cool-down, you can accomplish stretching exercises.
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