Three Things Every exercise program should have

A complete fitness program, safe and effective should include aerobic exercise, muscular strength and endurance, and flexibility exercises.

Aerobic exercise does good things for the cardiovascular system and is an important part of weight control. Muscular conditioning can improve strength and posture, reduce the risk of low back injury and is an important component of a weight control program. flexibility exercise is necessary to maintain joint mobility and reduce the risk of injury and muscle soreness.

1. Aerobic exercise

Aerobic exercise can be as simple as walking. Walking, jogging, rope skipping and dance-exercise are good forms of weight bearing aerobic exercise, which is an activity that uses large muscle groups rhythmically continuing over long periods of time during which the body of the person not supported in any way.

There is no weight bearing aerobic exercises such as cycling, stationary cycling, swimming and rowing.

Keep comfortable pace. A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace. You can measure your heart rate during exercise to check the intensity of your workout, or you can take the "talk test".

To measure your heart rate, take your pulse as soon as you stop exercising. Count your pulse for 10 seconds and multiply by six to convert it into a heart rate of a minute. If you keep your exercise heart rate in the range of 55-90% of predicted maximum heart rate (220 minus age), you're doing fine.

How often do you exercise? Three to five days of aerobic activity is good for general health maintenance. If you try to lose weight, the target five to six days a week, making sure to get at least one day a week.

How long should I exercise? Work up to 30 minutes or more per session (or three 10-minute sessions per day) for general health maintenance. For weight loss, gradually work up to 45 minutes or more low to moderate intensities in a low activity or no impact.

Two. Strength Conditioning

Choose Gymnastics, weights or machines. Just make sure that your strength training includes exercises for each muscle group, including the muscles of the arms, chest, back, abdomen, hips and legs.

Start with a weight that is easy to handle and perform eight repetitions. Gradually add more repetitions you can perform 12 repetitions. For greater strength conditioning, add more weight and / or repeatedly, in groups of eight to 12, when the exercise becomes easy.

Three. Stretching flexibility

Good stretch is to keep a slight stretch for 15-30 seconds while breathing normally. Always warm up before stretching. As the strength conditioning, flexibility exercises should include stretching for all muscle groups.

One last thing to remember. . .

Always consult your doctor before starting an exercise program, especially if you are a man of 45, a woman of 55, or have cardiovascular risk factors such as smoking, hypertension, high cholesterol, diabetes or a family history heart disease.