For cardio-respiratory endurance, aim for 3-5 sessions weekly, incorporating activities like running. Muscular endurance through weight training should be 2-3 times weekly, focusing on lighter weights. Flexibility training daily with gentle stretches for 10-15 minutes. Adjust as needed.
Cardio-Respiratory Endurance (Aerobic Exercise):
Frequency: 3-5 times per week
Intensity: Moderate to high intensity, incorporating both steady-state and interval training
Time: 30-60 minutes per session
Type: Variety, including activities like running, cycling, and swimming
Muscular Endurance (Weight/Resistance Training):
Frequency: 2-3 times per week
Intensity: Moderate to high, focusing on lighter weights with higher repetitions
Time: 30-45 minutes per session
Type: Full-body workouts targeting major muscle groups
Flexibility (Stretching):
Frequency: Daily
Intensity: Gentle to moderate, avoiding pain
Time: 10-15 minutes per session
Type: Incorporate static and dynamic stretching for all major muscle groups
This plan aims to provide a balanced approach, targeting different aspects of fitness for overall well-being and performance improvement. Remember to adjust based on individual fitness levels and consult with a fitness professional or healthcare provider if needed.