Fundamentals of Selling 13th Edition by Charles Futrell

تمرين 14

Aerobics
Aerobic exercise is any type of continuous, vigorous activity within your target heart rate zone (THR). To calculate your THR, use the following formula.
Aerobic, Strength, and Flexibility Exercise Guidelines
Strength Training
One set of 8 to 12 repetitions per exercise for each muscle group performed at least two days per week is recommended. All major muscle groups should be utilized starting with the larger groups and working down to the smaller groups. Muscle groups to be worked include legs, chest, back, arms, shoulders, and abdominals.
Flexibility
A static stretching regimen should be performed at least three days a week, with three to five repetitions of each stretch (held 30-60 seconds each) for all the major muscle groups. You can stretch while watching TV, right before you go to sleep at night, or in the morning right after you get up. 13