Imagine you have two friends, jose and jessie. jose is a gifted athlete...
Well for Jose I would make a harder gymnastics kinda routine but for Jessie i would start with easy stretches and work the way up :3
First of all, Jose and Jessie have a big difference when it comes to physical health and condition. Jessie is not able to perform the same exercises as Jose, neither the same intensity, and they cannot have the same goal.
So, for Jessie improve her flexibility we have to consider low intensity exercises, specifically, aerobic exercises, like walking, dancing, jogging at a low pace, pilates and yoga. Jessie, as a sedentary person most consider to do those aerobic activities three times per week, at least 30 minutes to ensure that she is demanding enough effort from her body, but all at low intensity.
In addition, before and after each session, Jessie must stretch her body, between 15 and 30 minutes, this way she will improve her flexibility and her energy level through aerobic processes.
On the other hand, Jose has to perform more intense exercises, which also involve aerobic respiration. When it comes to flexibility we consider aerobic exercises because they use oxygen as a source of energy, and this will also improve the endurance which is important to improve flexibility.
So, Jose can do Suicids Runs, which is a high performance exercises which sedentary people cannot do. These type of exercises will improve endurance and flexibility, because it will help to muscle elasticity. Also, Jose will perform side lunges, jumping jacks, squats and push-ups, which are focused in specific part of the body.
For both, we recommend to ingest water-based diets, because it has big importance when it comes to flexibility.
Fore Jose i would do a running track and for Jessie i would start with some light stretches
can you plz give me the following