Health Topics
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Healthy Living
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| Fit and Fab in 30 Days for Diabetics |
| Chaitanya Reddy |
| (Continued...) |
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The Actual Routine
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Gym Exercises for Monday
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| Exercise |
Muscle Group Benefited |
| Barbell back squat |
Thighs, calves |
| Incline dumb-bell bench press |
Chest, arms |
| Lat pull down |
Upper back, arms |
| Dumb-bell dead lift |
Lower back |
| Dumb-bell seated shoulder press |
Shoulder, arms |
| Cable row |
Legs, arms, shoulder, chest |
| 5 minute abs workout |
Abdomen (upper, middle, lower) |
| 10 minute cool down segment and static stretching. |
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Gym Exercises for Wednesday
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| Exercise |
Muscle Group Benefited |
| Dumb-bell squat |
Thighs, calves |
| Dumb-bell flat bench press |
Chest, arms |
| Dumb-bell lunge |
Legs |
| Dumb-bell hammer curl |
Upper back, arms, chest |
| Leg curls |
Thigh, hamstrings |
| Triceps push down |
Triceps, forearm, chest |
| 5 minute abs workout |
Abdomen (upper, middle, lower) |
| 10 minute cool down segment with some light walking on the treadmill for five minutes and some static stretching holding each stretch for 20 seconds. |
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Gym Exercises for Friday
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| Exercise |
Muscle Group Benefited |
| Dumb-bell step-ups |
Thigh, calves |
| Barbell curls |
Arms, back |
| Push ups |
Shoulder, chest, arms |
| Barbell calf raise |
Calf |
| Standing wide, grip horizontal row on cable |
Arms, shoulder, chest |
| Standing dumb-bell lateral raises |
Upper back, chest |
| Single hand dumb-bell row on bench |
Arms, chest |
| 5 minute abs workout |
Abdomen (upper, middle, lower) |
| Follow cool down routine as per the Monday and Wednesday schedule. |
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Cardio Exercises Meant for Tuesday, Thursday and Saturday Are to Be Stepped Up Gradually Over a Spread of 4 Weeks
Cardio Exercises for Week 1
- 10 minutes on treadmill
- 10 minutes on cross trainer.
- 10 minutes on exercycle
- 10 minutes on rowing machine.
- 40 minutes total at 70% of maximum heart rate
- 2-3 minutes deep breathing rests between each equipment
Cardio Exercises for Week 2 and 3
- 10 minutes on treadmill
- 15 minutes on cross trainer
- 10 minutes on exercycle
- 15 minutes on Rowing machine.
- 50 minutes total at 70% of maximum heart rate
- 2-3 minutes deep breathing rests between each equipment
Cardio Exercises for Week 4
- 15 minutes on treadmill
- 15 minutes on cross trainer
- 15 minutes on exercycle
- 15 minutes on rowing machine
- 60 minutes total at 70% of maximum heart rate
- 2-3 minutes deep breathing rests between each equipment
To calculate your training heart rate, use the following formula:
220 - your age = Maximum heart rate, and then calculate the allotted percent recommended by your trainer.
Remember, to achieve a goal, you have to be disciplined and stay focused. |
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Chaitanya Reddy is a fitness trainer and Consultant with Apollo WellnessRx International Limited. |
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