And finally, would my previous experiences with exercise programs lead me to believe that I
will like or dislike the activities I'm considering?
Your responses should offer insight to both your exercise personality and
your psychological makeup, helping you to make an appropriate
choice about exercise programs. Most individuals are attracted to fitness activities that "feel good" or
accommodate both their physical and emotional preferences. Finding your
exercise niche will greatly increase your odds of success.
2. Set a simple fitness goal. Success breeds success! Begin with a
very achievable goal. Commit to walking three times a week for 20 minutes.
That can easily lead into beginning a jogging program, attending a dance-
fitness class or starting a weight training program! All of these can be part of good exercise programs.
3. Get a health screening. If you've been inactive for an extended
period of time, it is important to assess your current physical condition and
review your health history. Not only will it reduce your risk of injury by
revealing any physical or medical limitations, it will provide you with a basis
for comparison as your fitness level begins to improve.
4. Choose a qualified fitness coach. Proper guidance with exercise programs can be very
helpful. Find out if the coach has been certified by a professional organization,
such as the American College of Sports Medicine (ACSM), the American
Council on Exercise (ACE), or the Aerobics and Fitness Association of
America (AFAA). Also ask about their educational background.
5. Carefully review a club before joining. Do the workouts, amenities
and equipment suit your needs? Does the facility have adequate space and
ventilation? Is it clean? Do you feel comfortable with the staff and other
6. Start out slowly. Don't be afraid to hold back! Exercise at a level
that is comfortable, yet effective. “No pain, no gain”, is NOT the way to a
successful fitness program.
Complete, Basic Exercise Programs Should
Include . . .
Warming Up - Preparing the body for exercise is important for people at
any age and all fitness levels. A warm-up period should begin with slow, rhythmic
activities such as walking or jogging in place. It is advisable to do some easy
stretching exercises before moving on to strength and endurance activities.
Aerobic exercises - The most important part of regular
exercise programs, aerobic exercise, is anything that causes an increase in the
overall activity of your cardiovascular system (heart and lungs) for a sustained
period, such as walking, biking, or swimming. Over time, aerobic activity
conditions your body in general, and your heart and lungs in particular, to be able
to perform a greater amount of work with less effort. A great aerobic exercise program is available at Visual Impact Cardio Program.
Strengthening exercises - In addition to toning your body and making
all movement less strenuous and energy consuming, muscle strengthening and
conditioning will help support your joints, thus preventing arthritic problems and
reducing the chance of injuries caused by falls. Exercise programs that include muscle strengthening can be
accomplished by using weight machines, free weights, or just your own body
Balance Exercises - It is important that exercise programs include exercises to improve and
maintain balance throughout our lives. Some of the lower body strengthening
exercises will help you to improve your balance.
Core Strengthening Exercises - Your body's "core" — the area around
your trunk and pelvis — is where your center of gravity is located. When you
have good core stability, the muscles in your pelvis, lower back, hips and
abdomen work in harmony. They provide support to your spine for just about any
activity. Over time, a weak core can make you susceptible to poor posture and
Flexibility (stretching) exercises - Stretching exercises serve a
number of purposes, including maintaining full motion in your joints, keeping
muscles from shortening and tightening, preventing or lessening the effects of
arthritis, and preventing injuries by increasing agility and mobility.
Cool Down - If you have been participating in vigorous physical activity,
it is extremely important not to stop suddenly. Abrupt stopping interferes with the
return of the blood to the heart and may result in dizziness or fainting. You need
to reduce the intensity of the exercise gradually and end with a few slow
Intensity, Duration and Frequency
The intensity of exercise refers to the amount of effort put into an exercise.
Intensity in exercise programs is usually measured by assessing the heart rate during exercise. As a
general rule, the intensity of exercise should not exceed certain limits.
Duration of Your Exercise Programs
The duration of exercise refers to the actual time spent performing an activity.
This is most important in aerobic exercise.
The frequency of exercise refers to the number of occasions per week that the
activity should be undertaken. The accepted frequency for aerobic fitness is 3 to
5 sessions per week, while strength training is 2 to 3 times per week.
Seven Ways to Improve Your Exercise Programs
1. Change the mode or intensity of your training. Altering your
routine will help your body to adapt to new movements and levels of intensity.
Cross training is a good way to vary things. Get creative and challenge
yourself. A good coach can help you modify your routine on a regular basis.
They will keep your workouts fresh and always progressing.
2. Eat properly and stay hydrated. Without proper nutrition and fluid
intake, there is no way you can have a great workout. Your body needs these
fuels to build muscle and repair damaged tissue.
3. Exercise at the right time for your body. Work with your body's
natural energy level -- not against it. Exercise when you usually have the
most energy, rather than putting your workout off until a time when you might
not feel your best.
4. Get a workout partner. Exercising with a partner makes you
accountable to someone else for each workout and can improve adherence to
a program. A partner can inspire you to push yourself a little bit harder when
your energy level is not at its peak.
5. Emphasize breathing. When strength training, take full breaths
during each exercise, exhaling on the exertion and inhaling as you release.
During cardiovascular exercise, full breaths will deliver as much oxygen as
possible to the working muscles, making them more efficient.
6. Use a heart-rate monitor. A heart-rate monitor is a great tool to
gauge how hard your body is working and can help you stay within your target
heart-rate training zone.
7. Listen to music. Music can make a workout more fun and give you
that extra burst of energy you need to work your hardest.
Additional Useful Information
Here are some additional pages you may find useful:
Weight Loss Exercises
30 Minute Fitness Program
Home Exercise Programs
Abdominal Exercise Tips
Recommended Resource Sites
Exerstrider - Walking poles from Tom Rutlin. A good site for poles and information about pole/nordic walking.
YogaDirect.com As the name implies, this site specializes in equipment used for yoga. They have excellent prices, and sell some very good exercise mats, along with other helpful equipment, books and videos.
PowerSystems.com This is another site similar to Perform Better. They have a great variety of exercise equipment that you may find difficult to get at regular stores.
ActiveForever.com This site has equipment that is more medically based. It may be a good alternative if you're looking for physical therapy equipment or other things that a medical person may have recommended.
Buy.com This site really has little to do with fitness or nutrition, but it is one of my favorite sites. They carry everything from electronics to books. Their prices are some of the most competitive on the internet, and they often offer free shipping. If I am looking to buy almost anything, I check them out first. This link is only for US and Canadian buyers.
Shoebuy.com I have a lot of trouble finding shoes that fit me right (weird foot problems), but this site often works for me. They not only have very competitive prices and a great variety of shoes, but they offer f.r.e.e shipping and f.r.e.e returns.