Sport {calisthenics}| can include jumping jacks, pull-ups, push-ups, knee bends, duck waddles, sit-ups, chin-ups, toe touching, medicine ball throwing, and isometric exercises.
Exercising {conditioning, athletics}| can have 10-minute warm-up, 10-minute high level, and 10-minute cool down, at least three times a week. High-level exercise is jogging, cycling, rope skipping, running, swimming, walking, and straddle hopping.
Intensity is 75% of maximum oxygen intake capacity or 75% of maximum heart rate. Use the following heart rates for high-level exercise. Age 25 to 29 is 135 to 164. Age 30 to 34 is 132 to 161. Age 35 to 39 is 129 to 157. Age 40 to 44 is 126 to 153. Age 45 to 49 is 124 to 150. Age 50 to 54 is 122 to 148. Age 55 to 59 is 119 to 144. Age 60 to 64 is 117 to 142. Age 65 to 69 is 114 to 138.
People should twist, stretch, and compress body muscles {exercise, activity}|, so joints move in all possible ways. Exercise makes heartbeat fast and breathing hard. Exercise can be fast and short or slow and long.
Exercise {workout}| 20 minutes, every day. Easy workouts involve the following twists, stretches, and compressions, while standing. Twist, stretch, or compress as far as possible and as fast as possible, and repeat as much as possible.
legs
For legs, do half-squats, lift knees, lift lower leg backward, stand on toes, twist and shake thighs, walk straight forward and straight backward, walk forward and backward at 45-degree angles, and turn clockwise and counterclockwise.
trunk
For trunk, bend over backward to center, left, and right; bend over forward from waist to center, left, and right; bend over forward from hips to center, left, and right; turn to right and left; turn to right and left while turning shoulders to right and left to twist; lean over to left and right; hold tummy in; hold pubic area in; thrust hips forward to center, left, and right; and thrust hips backward to center, left, and right.
arms
For arms, lift shoulders together and separately, push shoulders forward, push shoulders backward, rotate shoulders vertically clockwise and counterclockwise, reach out in front with both arms and with each arm separately, reach arms around body in front and back, hold arms straight out from side and rotate clockwise and counterclockwise, reach arms straight up and to left and right, stretch arms forward and backward, pronate and supinate forearms, and make fists and then stretch palms flat.
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Date Modified: 2022.0225