Complete Fitness Guide: Exercise, Nutrition & Wellness

Transform your body and mind with evidence-based fitness strategies, nutrition guidance, and wellness tips for a healthier lifestyle

Fitness by the Numbers

💪
150 min
Weekly moderate exercise recommended
🏃
75 min
Weekly vigorous exercise alternative
🏋️
2+ days
Strength training per week
❤️
50%
Reduced risk of chronic disease

Exercise Categories

❤️

Cardiovascular

  • • Running & Jogging
  • • Cycling
  • • Swimming
  • • Dancing
  • • Jump Rope
  • • Rowing

Benefits: Heart health, endurance, calorie burn, mood boost

🏋️

Strength Training

  • • Weight Lifting
  • • Bodyweight Exercises
  • • Resistance Bands
  • • Functional Training
  • • Powerlifting
  • • Calisthenics

Benefits: Muscle growth, bone density, metabolism, functional strength

🧘

Flexibility

  • • Yoga
  • • Pilates
  • • Stretching
  • • Tai Chi
  • • Foam Rolling
  • • Mobility Work

Benefits: Range of motion, injury prevention, stress relief, posture

⚖️

Balance

  • • Balance Training
  • • Stability Ball
  • • Bosu Ball
  • • Single-leg Exercises
  • • Core Stability
  • • Proprioception

Benefits: Fall prevention, coordination, core strength, stability

Weekly Workout Structure

Beginner Program

Monday 30 min Walk + Stretching
Tuesday Bodyweight Strength
Wednesday Rest or Light Yoga
Thursday 30 min Cardio
Friday Full Body Strength
Weekend Active Recovery

Intermediate Program

Monday Upper Body Strength
Tuesday 45 min Cardio + Core
Wednesday Lower Body Strength
Thursday HIIT Training
Friday Full Body Circuit
Weekend Long Cardio + Flexibility

Fitness Nutrition Essentials

⏰ Pre-Workout

  • Timing: 30-60 minutes before
  • Focus: Carbohydrates for energy
  • Examples: Banana, oatmeal, toast
  • Hydration: 16-20 oz water
  • Avoid: High fat/fiber foods

🏃 During Workout

  • Hydration: 6-8 oz every 15-20 min
  • Long sessions: Sports drinks (60+ min)
  • Electrolytes: For intense/hot conditions
  • Listen: To your body's signals
  • Avoid: Overeating during exercise

🥗 Post-Workout

  • Timing: Within 30-60 minutes
  • Protein: 20-30g for muscle repair
  • Carbs: Replenish glycogen stores
  • Examples: Protein shake, Greek yogurt
  • Hydration: Replace fluid losses

⚠️ Common Fitness Mistakes to Avoid

Training Mistakes

  • Doing too much too soon (overtraining)
  • Skipping warm-up and cool-down
  • Poor form and technique
  • Not allowing adequate recovery time
  • Focusing only on cardio or only on strength

Lifestyle Mistakes

  • Inadequate sleep (less than 7-9 hours)
  • Poor nutrition and hydration
  • Setting unrealistic expectations
  • Comparing yourself to others
  • Ignoring stress management

🎯 Setting SMART Fitness Goals

S

Specific

M

Measurable

A

Achievable

R

Relevant

T

Time-bound

Example Goals:

  • • "I will run a 5K in under 30 minutes within 12 weeks"
  • • "I will strength train 3x per week for the next 8 weeks"
  • • "I will lose 10 pounds in 10 weeks through diet and exercise"
  • • "I will increase my bench press by 20 pounds in 6 months"

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