Developing a Schedule
It is a challenge in itself to develop the habit of exercising and taking that first step that will set you on the path to a healthier lifestyle. The best strategy is to start slow. Start with a couple of workouts a week and see how it goes... The mechanism by which exercise (any form of exercise) works is actually the destruction of tissue! Intense physical activity destroys some tissue and then the body works to replace it with tissue that is more compatible with the activity. Doing no physical activity at all results in a compatible body - weak, fat, unhealthy. By including challenging physical activity into your lifestyle you get a body that is leaner, stronger and healthier. It is important in the beginning to give your body the time to adjust to the new conditions of increased activity. Give it the time to rebuild the tendon, ligament and muscle tissue that has been "destroyed". The more you exercise, the faster this process will work. Eventually you will break the "vicious" cycle of inactivity that breeds more inactivity, and enter a "virtuous" cycle of activity that breeds more activity! Because these movements are very natural, you will find that as time goes by your body actually develops a "need" for them and that helps into keeping up with your fitness goals.
So you can start with 15 minute workouts for 2 days a week. Take a couple of days rest after each day of exercise at the beginning. Gradually after some weeks you can increase the frequency of workouts. Also as you become able to do more repetitions you might need to increase the length of the sessions as well.
I have found that doing 3 workouts a week, Monday - Wednesday - Friday, preferably early in the morning, is a very sustainable way to keep fit and make progress. I couldn't keep up doing more frequent workouts for long as the body does need time to recover.
Also I found great benefit in taking a week off every 3-4 weeks. You will find that not only you don't lose any ground but you also get renewed energy and "juice" to make more progress when you get back to it.
It is important to note that it is actually during the periods of rest that the body reaps the benefit of the exercise. It happened to me that after about 4 months of keeping up 3 workouts a week my body was saturated and I was close to injury. I stopped for 10 days and then resumed 1 workout a week for 5 weeks. It was during this period of rest and reduced activity that I put on 3-4 pounds of muscle!
To substitute the workout during time off I would suggest swimming or just plain simple walking.
So you can start with 15 minute workouts for 2 days a week. Take a couple of days rest after each day of exercise at the beginning. Gradually after some weeks you can increase the frequency of workouts. Also as you become able to do more repetitions you might need to increase the length of the sessions as well.
I have found that doing 3 workouts a week, Monday - Wednesday - Friday, preferably early in the morning, is a very sustainable way to keep fit and make progress. I couldn't keep up doing more frequent workouts for long as the body does need time to recover.
Also I found great benefit in taking a week off every 3-4 weeks. You will find that not only you don't lose any ground but you also get renewed energy and "juice" to make more progress when you get back to it.
It is important to note that it is actually during the periods of rest that the body reaps the benefit of the exercise. It happened to me that after about 4 months of keeping up 3 workouts a week my body was saturated and I was close to injury. I stopped for 10 days and then resumed 1 workout a week for 5 weeks. It was during this period of rest and reduced activity that I put on 3-4 pounds of muscle!
To substitute the workout during time off I would suggest swimming or just plain simple walking.
Numbers
Regarding numbers, you could do up to 500 "Hindu Squats" but 50-100 would mean that you are in very good shape. 50-100 "Hindu Pushups" would be a top performance but 15-30 is a good number. With regard to the "Bridge" you shouldn't be very concerned about the number of repetitions. It is more important to work on stretching and flexibility. Pushing high and keeping the position for a while is better than trying to do as many repetitions as possible.
