If you main interest is the health benefit you get from working out,
cardiologists advise walking every day something around 2Km(1.25
miles), you elevate your heart rate, you work out many muscles and you
don't damage your joints, this is easily acheivable by just walking to
work, if it's close by, if not just, park away from work and walk a
bit, you might want to complement this exercise with swimming which is
also a very complete body exercise which causes little strain in the
joints.
Still if you preffer the type of exercise you mentioned i would advise
you do localized exercises alternatively(1-2 days appart), to let your
muscles heal and rest, during no less then 50 minutes a session, to
get your heart rate up.
So using one of your examples you could do the 3 days a week full body
work out for 50 minutes or more per session. Or you could do upper
body work outs on mondays, wednesdays, and fridays, and tuesdays
thursdays and saturdays, lower body, also 50 minutes at least per
session. Or you could do upper body monday and thursday, mid section
like your abs, your back, and gluts on tuesdays and fridays and your
legs the rest of the days.
Key factors, no less then 50 minutes per session, and alternate the
muscles you work out, or just rest them for 1-2 days.
Hope it helps. =)
This advice, however well intentioned, is not meant to be used as
medical advice, when you decide to work out you should allways talk
before with your doctor. |
