Fitness Code

**Gym Routine for Strength and Endurance:** **1. Warm-up (10-15 minutes):** - Jogging or brisk walking on the treadmill - Dynamic stretches (leg swings, arm circles, high knees) **2. Running/Cardio (20-30 minutes):** - Interval running (sprint for 1 minute, jog for 2 minutes) - Incline treadmill walking or outdoor running - Aim for a mix of high-intensity and steady-state cardio **3. Weightlifting (40-45 minutes):** - Squats: 4 sets x 8-10 reps - Deadlifts: 3 sets x 8-12 reps - Bench Press: 3 sets x 10-12 reps - Overhead Press: 3 sets x 10-12 reps - Bent-over Rows: 3 sets x 12-15 reps - Pull-ups or Lat Pulldowns: 3 sets x 10-12 reps **4. Yoga/Stretching (15 minutes):** - Focus on flexibility and balance with poses like Downward Dog, Warrior series, and Child's Pose - Incorporate deep breathing and mindfulness **5. Cool-down (5-10 minutes):** - Static stretches targeting major muscle groups - Foam rolling for myofascial release **Nutritional Guidelines:** - Consume a balance of macronutrients (protein, carbohydrates, and healthy fats). - Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. - Include complex carbohydrates (whole grains, fruits, vegetables) and healthy fats (avocado, nuts, olive oil). **Hydration:** - Drink plenty of water throughout the day, especially before, during, and after workouts. **Tracking Progress:** - Keep a workout journal to record sets, reps, and weights used. - Monitor running distances, speed, and weightlifting progress regularly. - Adjust the routine every 4-6 weeks to prevent plateaus. **Tips:** - Ensure proper form during exercises to prevent injuries. - Listen to your body and modify the routine as needed. - Prioritize sleep for optimal recovery.