Schedules

Workout Schedules

Different workout schedules suit different fitness levels and goals. Here are some examples:

• Beginners: Start with 3 days a week focusing on full-body workouts. Include basic strength training and cardio.
• Intermediate: Aim for 4-5 days a week. Incorporate split routines like upper body/lower body or push/pull/legs, along with some high-intensity interval training (HIIT).
• Advanced: Train 5-6 days a week with a detailed split routine, including strength training, cardio, and flexibility exercises.

Example Advanced Workout Schedule

Exercise Recommendations by Age

For different age groups, exercise recommendations vary:

• Youth (6-17 years): At least 60 minutes of moderate-to-vigorous physical activity daily, including aerobic, muscle-strengthening, and bone-strengthening exercises.
• Adults (18-64 years): At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity per week, plus muscle-strengthening activities on 2 or more days a week.
• Older Adults (65+ years): Similar to adults, but focus on activities that improve balance, such as yoga or tai chi, in addition to aerobic and muscle-strengthening exercises.