Exercise Programs

A good exercise program will always include some form of aerobic workout along side resistance training or muscle toning.

Examples of aerobic exercise:-

Walking
Jogging
Running
Cycling
Swimming
Circuit training
Dancing
Roller skating
Tennis
Football
Squash

Resistance training or muscle toning usually involves completing a set of repetitive exercises that use weights or your own body weight as resistance. Each individual exercise focuses on toning a particular muscle group, such as crunches for the abdominal muscles and bicep curls using dumbbells for the arms.

Less intense forms of muscle toning such as Pilates and Yoga are becoming increasingly popular. Both of these types of exercise create long lean muscles rather than the short bulging muscles seen on weight lifters and both greatly increase flexibility.

When choosing your exercise program you should consider some key points.

• Cost – There is no point in deciding to go to the gym every day of the week if you can’t afford the membership fees. Exercise can be free the only piece of equipment that you should make sure that you have is a pair of trainers for walking, running, jogging, aerobics etc investing in a good pair can help to prevent any injuries and make exercising more enjoyable.

• The fun factor – Make sure that you choose an exercise which will keep you interested – don’t plan to go swimming if you hate water as you just wont stick to it. Exercise shouldn’t be seen as a punishment.

• Time – All of us have commitments and find it difficult to fit in regular exercise but 30 minutes 5 days a week cant be that hard can it? Try planning your week – don’t plan to get up at 6.30am to go jogging if you normally find it a struggle to get out of bed before 8.00am.

• Know your limits – We tend to start out on an exercise program with great enthusiasm. Intending to run 5 miles every day is wonderful if you have spent time training towards that goal but you can not expect to go from couch to 5 mile run just like that. Your body needs to get used to increased daily activity by all means push yourself but don’t go over the top. If you do it will only lead to injury or giving up the program altogether.

When you start out on a new exercise program you should try to fit in three 30 minute aerobic sessions a week and include a muscle toning routine every other day. As you become fitter you can gradually increase the amount of exercise you do each day or the intensity of the exercises or the number of days a week that you do them. Always make sure that you have at least one rest day per week or your body will not have time to rest and repair.

For great support and motivation try this online training program

A personal trainer can be very helpful when starting an exercise program.
Their job is to motivate you, keep track of your progress and map out your program for you. If you cannot afford the whole service perhaps you could find one who would be happy to provide you with one session so that you gain the benefit of his or her knowledge.

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