Safety note: Before beginning any new exercise programme, consult your GP or an accredited exercise physiologist, particularly if you have pre-existing health conditions. Start at a level appropriate for your current fitness and progress gradually.
Cardiovascular Training
Cardiovascular exercise involves sustained, rhythmic movement of large muscle groups. It is associated with improved heart health, endurance and mood regulation. The Australian Government's Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week for adults.
Example Activities
| Activity | Intensity | Approx. kJ/30 min* |
|---|---|---|
| Brisk walking | Moderate | 600–750 |
| Jogging (8 km/h) | Moderate–Vigorous | 900–1,200 |
| Cycling (moderate pace) | Moderate | 750–1,000 |
| Swimming (laps) | Moderate–Vigorous | 850–1,100 |
| Rowing machine | Vigorous | 1,000–1,300 |
*Approximate energy expenditure for a 70 kg adult. Individual values vary based on body weight, fitness level and exercise intensity.
Strength Training
Resistance training helps maintain and build muscle mass, supports bone density and contributes to functional movement capacity. The Australian guidelines recommend muscle-strengthening activities on at least two days per week.
Beginner Routine (Bodyweight)
Perform 2–3 sets of each exercise with 60–90 seconds rest between sets. This routine requires no equipment.
| Exercise | Repetitions | Target Muscles |
|---|---|---|
| Bodyweight squats | 12–15 | Quadriceps, glutes, hamstrings |
| Push-ups (or knee push-ups) | 8–12 | Chest, shoulders, triceps |
| Glute bridges | 12–15 | Glutes, hamstrings, lower back |
| Plank hold | 20–30 sec | Core stabilisers |
| Bent-over rows (with water bottles) | 10–12 | Upper back, biceps |
| Lunges (alternating) | 10 each leg | Quadriceps, glutes |
Intermediate Routine (With Weights)
Perform 3–4 sets. Use a weight that is challenging for the last 2–3 repetitions while maintaining proper form.
| Exercise | Repetitions | Target Muscles |
|---|---|---|
| Goblet squats | 10–12 | Quadriceps, glutes |
| Dumbbell bench press | 8–10 | Chest, shoulders, triceps |
| Romanian deadlifts | 10–12 | Hamstrings, glutes, lower back |
| Overhead press | 8–10 | Shoulders, triceps |
| Bent-over dumbbell rows | 10–12 | Upper back, biceps |
| Dead bug (core) | 10 each side | Deep core muscles |
Flexibility & Mobility
Regular stretching and mobility work may help maintain range of motion, reduce muscle stiffness and support recovery between training sessions. These exercises can be performed daily or after other training.
Basic Stretching Routine
Hold each stretch for 20–30 seconds. Avoid bouncing. Stretch to the point of mild tension, not pain.
| Stretch | Duration | Target Area |
|---|---|---|
| Standing hamstring stretch | 30 sec each leg | Hamstrings |
| Hip flexor lunge stretch | 30 sec each side | Hip flexors, quadriceps |
| Chest doorway stretch | 30 sec | Chest, anterior shoulders |
| Cat-cow (on all fours) | 10 repetitions | Spine mobility |
| Seated spinal twist | 30 sec each side | Thoracic spine, obliques |
| Child's pose | 30–60 sec | Lower back, shoulders |
Progression: Increase exercise difficulty gradually. A common approach is to increase volume (sets or repetitions) by no more than 10% per week. Listen to your body and rest when needed. If you experience pain during any exercise, stop and consult a health professional.