3 level fitness routine programme

Straight Talk’s 3 level fitness routine programme

If only it were as easy to get fit and stay fit, as it is easy to get advice on living a healthy lifestyle.

We all want to have a new body, better life, be fit and stay fit, but whether it is stress, a demanding job, time management, kids, or anything else keeping you from achieving this – today’s post will present a 3 level fitness routine, designed to fit your (well, any type of) lifestyle. Allowing you to take on fitness, build a fitness routine, and keep at it.

Our 3 level fitness routine has 3 levels of intensity. So, you can start off with the one that suits you, or that suits your lifestyle at this point in time.

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We recommend you follow this if you:

  • Have no fitness routine, and/or do no exercise
  • Tend to sit a lot (live a sedentary lifestyle)
  • Consider yourself to be unfit or out-of-shape
  • Medically you are considered obese

Level 1 recommended activity:

  • Walk at least 10-20 minutes – 3-5 days in a week, and make the intensity moderate to low
  • Do dynamic stretching (walking lunges as an example) at least 5-10 minutes – 3-5 days in a week

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We recommend you follow this if you:

  • If you have a moderate to low activity lifestyle
  • Consider yourself somewhat unfit or out-of-shape
  • Started on level 1 – are now at least 6-8 weeks into the programme

Level 2 recommended activity:

  • Take on some interval cardio – walk and jog/run combo for 20-30 minutes – 3-5 days per week, and make the intensity moderate to high this time round
  • Bring warming up into the routine before your interval cardio. Beginning walking (for about 3-5 minutes), move onto a jog/run until your breathing become more intense and you feel you need to stop. Slow down and return to walking, build up to jogging/running again – just before you catch your breath again. (This method will maximise your fat burning potential and give your metabolism a nudge)
  • Do dynamic stretching (walking lunges as an example) at least 5-10 minutes – 3-5 days in a week

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We recommend you follow this if you:

  • Have a high to moderate active lifestyle
  • Consider yourself to be active and physically fit
  • Started with level 1 or 2 and followed either routine for at least 8 weeks

Level 3 recommended activity:

  • Taken on interval cardio (see level 2), but for 30-45 minutes – 3-5 days a week, at a high intensity
  • Do dynamic stretching (walking lunges as an example) at least 5-10 minutes – 3-5 days in a week

Our 3 levels fitness routine programme is designed to be part of a healthy lifestyle. To enhance and further your healthy lifestyle choices, try to include a healthy eating programme too.

*These medicines have not been evaluated by the Medicines Control Council.
*These medicines are not intended to diagnose, treat, cure or prevent any disease.

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