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General Workout Recommendations for Overall Health

According to the American Heart Association, only about one in five adults and teenagers get the proper amount of exercise each week. Getting the correct amount of exercise each week will lead to numerous health benefits including a diminished chance of heart disease, better sleep, and increased brain function just to name a few. Not only is getting the proper amount of exercise important but preparing your body and doing it correctly is just as necessary. The workout guidelines below are important to know and practice. Your body stays healthy and gradually progresses with each workout.

Recommendations to follow before starting an exercise regimen:
  • Just to be on the safe side, go see a doctor and make sure you can exercise before beginning a program. If there is any chance you have any kind of disability or disease that could hinder your exercise, medical clearance is important for your safety.
  • The average American should be getting at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. The more you exercise, the more health benefits you will gain.
  • Workouts should consist of cardiovascular training, resistance training, and stretching.
  • Make sure to do a warm-up before the most intense part of your exercise as failing to do so can cause injury – it should be about 5-10 minutes.
  • A cool-down after your workout is necessary to stop blood from pooling in your extremities – about 5 to 10 minutes.
  • Exercise should be done on most days of the week with resistance training happening at least 2-3 times per week.
  • Take a full day of rest in between exercising each muscle group. Two full days is preferred. (Example: If you work your chest muscles on Monday wait until at least Wednesday.)
  • Split your workouts up! For example, you can do push exercises (chest, shoulders, triceps) on Mondays pull exercises (back and biceps) on Wednesdays and leg exercises on Fridays.
  • Try to do at least 10 minutes of cardio training at a time.
  • Cardiovascular exercise doesn’t have to be boring. Mix it up and change your workouts to try and stay motivated!
  • Your fitness level can decrease after two weeks of inactivity. Stay active as much as you can.
  • Keep hydrated during your workouts. Drink 7-10 ounces of water for every 10-20 minutes of exercise and an additional 8 ounces within a half an hour of the cessation of exercise.
  • Don’t push too hard and stay within your exercise limits.


Please make sure you have your doctor’s approval before starting any new exercise program. Safety is the most important practice when it comes to exercise. With these recommendations, you are well on your way to becoming a new and healthier you. Improvement might not happen right away. It is important to stay focused and keep moving forward and the results will come. Remember, no matter how much exercise you start with, you’re running laps around the people sitting on the couch.

Spinnaker has various Fitness Facilities and exercise areas for your use while vacationing with us. Ask our staff for details.


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