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Fitness is now a days a very important factor in this era , due to fact of sedentary life style ,availability of junk food , illusionary 3D games now a days kids also don’t wanna play in ground they want video games / play stations .People of this era start living in a virtual world or we can say more into online technologies which is meant for saving your time but along with this it actually limit our social gatherings and interactions, now with the app like what’s app, Facebook, Instagram people want more time to spend on laptops and mobiles rather then go out for get together. Shifting of public interest more into sedentary life style leads to increase in no. Of Life style disorder like Obesity, Diabetes,Hypertension, Hypothyroidism, Artherosclerosis, Metabolic disorders etc.. these disorders must say is a silent killer they degrade our body on a slower rate and move towards mortality So to avoid such complications fitness is a Golden terminology to save life’s .

To get rid of same boring routine exercises we make Some basic changes for fun morning fitness :- usually in same routine we get bored quickly so to avoid that we are adding the variations :-we are giving a 6 days plan : means 6 days of workout and one day complete rest. At least 30-45 min of exercising –

 Initially start with  Warm up (5-10 mins)   – It is very important session which you can never miss .by warming up for 5 to 10 minutes to increase your blood flow and prepare your body for activity. Follow the warm up with several minutes of stretches to increase your flexibility and lower your risk for injury. Stretching (3-5 mins) dynamic stretches will help your muscle to come into normal length and allow to function properly.                                                                     Workout (20-30 mins)  – Which includes Upper body work out / Lower body workout/ Core Strengthening                                                                             Cool down/stretching ( 5-10 mins) – Its again a very important segment to close your session for the day . It is a series of gentle stretching exercises conducted after strenous  activity in order to allow the heart rate to gradually return to normal proper cool down. After exercise, a gradual yet continuous decrease in exercise intensity (such as from a hard run to an easy jog to a brisk walk) should be the first step in cooling down the body. Duration can vary for different people, but 3–10 minutes is considered adequate. Stretching, especially static stretching allows the muscles to be elongated and lengthened. This is the next step athletes should take to cool down. Rehydration is an essential part of the procedure and should be done either during stretching and light intensity or after these steps. Refuelling the body with water and sports drink will keep the body hydrated.    

 here are some plan for you to begin withyou should begin

1st day : cycling/ jogging/ brisk walking for 40 min.

 2nd day : add some flexibility exercises and upper body strengthening  like biceps curls triceps , push ups etc.. Variations in downward image. Donot perform exercises with heavy barbell and weights initially it will lead to injury.

3rd day of core strengthening : u can go for planks, dead bugs, aerobic cycling ,dead fish . below are some exercises:

4th session of lower body: Most recommended exercises for lower body is Squats, ,lunges, calf raising , jump Squats, reverse lunges.

5th session cardio : for jogging, cycling (as day 1).

Photo by Roman Pohorecki on

6 th session of endurance : In a simple way we can say endurance is a ability to exert ourself and remain active .

For endurance exercise we can choose a long distance walk says 5-7km / cycling 10 – 12 km

7th day off take a complete rest go for massage / steam bath / swimming as a recovery …

Initially go for this simple 7 days programme…. after 2 weeks you can go for further advance workouts … ( which I discuss in another article)…So what are you waiting for ??? start from today be your own coach … Stay fit !!! Stay healthy!!! WE CARE FOR YOU!!!

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