The most effective exercise regimen includes both strength training and cardiovascular (aerobic) is by training in a consistent, regular program. For example:
2-4 days of strength training and
2-5 days of aerobic activity; or
3-4 days of circuit training.
Every safe and effective exercise program should consist of three elements. In order, they are:
Always warm up before exercising. People who do not warm up before exercising are the ones who usually end up sustaining injuries. Protect your neck, back, spine, and joints. Get the blood and juices flowing and wake up your muscles gradually through a series of stretches and preliminary sets using reduced resistance. This is one time when “going through the motions” can be extremely beneficial.
Strength work out
Perform at least one set of 8-12 reps to near fatigue for each muscle group in the body (chest, back, shoulders, biceps, triceps, abs, thighs, hamstrings, and calves) a minimum of two times per week. Your goal should be to work up to doing three sets (increasing the resistance for each successive set) with 30-60 seconds of rest between each set.
Start out slowly. By doing additional sets or combinations of sets you can realize even greater strength and body shaping gains. Following are some basic guidelines useful for all strength training exercises:
Perform each exercise smoothly and evenly through the whole range of motion in a slow, controlled manner. Never jerk or lunge.
Breathe. Exhale against the resistance; inhale on the return. Do not hold your breath.
Always resist the Power Bands back to the starting position for each exercise. This provides a training effect in both directions.
Increase the resistance for successive sets by 5%-10%. In general, increase the resistance when 12 repetitions can be completed in proper form; decrease the resistance when less than 8 reps can be completed.
Replace fluids lost while exercising by drinking water at regular intervals during exercise. Don’t wait until you feel thirsty to drink.
Rest a minimum of 48 hours and a maximum of 96 hours between training sessions using the same muscle groups.