This kettlebell routine offers powerful results. Try it 2-3 times per week for 4 weeks. It is a great break from your standard exercise program. Beware the poundage suggested by the author, however. Rather, choose a weight comfortable but challenging for you. Also, pay prticular attention to the kettlebell swing movement. It is a hip hinge movement, not an arm exercise. Most people do it wrong. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY EXERCISE PROGRAM.
Many exercise novices still carry around vague, word-of-mouth theories about proper exercise form and practice. But the link here provides the current thinking and practices for effective exercise, from a well-known authority.
Many of us neglect stretching in our fitness plans. So, here is an easily manageable plan to get started. Remember, do not stretch cold muscles (make sure the are warmed up first). PLEASE CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM.
Many of us either neglect stretching, or we do it wrong. Dynamic stretching (e.g., jumping jacks, etc.) should be done before exercise or physical activities to prepare the muscles. Static stretching (e.g., touching our toes, etc.) should be reserved for after exercise or physical activities. Do not skip the stretching. See details in the link below.
Old school pre-activity (exercise or sport) warmup involving the static stretching of muscles can be dangerous. Stretching cold muscles may create tiny tears that become big tears later, during strenuous activity. Though not new knowledge, we still see this improper warmup technique repeatedly at the gym and before races and other athletic events. Save the static stretching for after the physical activity.