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Wednesday, December 11, 2013
Exercise and Fitness
can you give me a good workout routine to get back into shape and be able to go back into cross-country running again. if so thank you
1) Warm Up = 5-10 mins.
2) Stretch = 3-5 mins, holding 15-30 sec, repeating 2-4 times.
3a) Cardio = 20-60 mins, 3-5 days/week, 55/65%-90% of HR max. Make sure to cool down for at least 5 mins before finishing.
3b) Strength Training = 2-3 days/week or every other day, 8-12 reps, 2-3 sets.
4) Stretch out when finished as well.
Jayme Johnson, MS
Fitness Center at CARE\Crawley
University of Cincinnati