12th month
- Maintain regular exercise and improve fitness level.
- Moderate-to-high intensity aerobic exercise, 60 minutes each time, more than 5 times a week; or at least 250 minutes a week.
- 2~3 days uncontinuous resistance training.
Important
- You can return to regular exercise routine at this stage, and should you have any questions or concerns, please do not hesitate to contact the fitness trainer.
- You may reassess your fitness level and revise exercise program every 2-3 months.
Lower Body Exercise: Lunge
- Keep your upper body straight, with your shoulders back relaxed, and chin up.
- Make sure your front knee is directly above your ankle, and your other knee doesn't touch the floor. Keep your body weight in the center.
- You can place your hand against the wall, or a chair for balance.
- Recommendation: 8-15 reps per set, 1-3 sets each time, 2-3 times a week.
Muscle Exercise: Mountain Climber
- When drawing your knees into your chest, maintain your body in one straight line. Maintain regular breathing.
- Start in a plank position. Keep weight at the center.
- Recommendation: 10-20 reps per side per set, 1-3 sets each time, 2-3 times a week.
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Core Muscle Exercise: Criss-Cross
- Raise your legs up to form a right angle. Perform a crunch while twisting touching your opposite elbow to the alternating knee. While extending the other leg.
- Be mindful of your posture at all time to avoid injury. Do not hold your breath.
- Recommendation: 8-15 reps per side per set, 1-3 sets, 2-3 times a week.
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