Training or Exercise Plan
Exercise is important and so is rest because rest helps improve recovery of muscles after endurance training or weight lifting or even cardiovascular exercises. An exercise or training schedule should be created in such a way that there is always one day of rest included like 1 day of cardiovascular exercise and 2 days of resistance training followed by 1 day of rest. This will help improve recovery and also ensure higher fitness levels.
Here is a sample exercise with rest days included:
Strength Endurance Training
The exercises in strength training along with rest period should be:
Day 01 - Abdominal Crunches: 1-2 sets of 8-12 reps
Day 02 - Chest Press: 1-2 sets of 8-12 reps
Day 03 – Rest day
Day 04 - Squats: 1-2 sets of 8-12 reps
Day 05 - Lat Pull-down: 1-2 sets of 8-12 reps
Day 06 – Rest Day
Day 07 - Lunges: 1-2 sets of 8-12 reps
The intensity of the resistance exercises should vary according to your current level of fitness.