Make a Commitment
for an Exercise Program

The following is basic information to begin and maintain an exercise program.

If you are over 40 years old or have a health problem like high blood pressure, you should see your doctor before beginning to exercise. In general, exercise involves minimal risks, if you are in good health or if you are following your doctor's advice.

Physical fitness allows you to perform your daily activities. It is a basis for good health and well being.

The basic parts of physical fitness are:

  • Cardiovascular endurance is achieved by having a program that includes specific instructions for frequency, duration and intensity of exercises.
  • Muscular strength can be measured by various weightlifting exercises.
  • Flexibility allows you to use joints comfortably.

It is important to establish a workout schedule that will outline how often and how long you will exercise. The type of exercises you will use, will depend on your goal.

Heart rate is one method of measuring intensity of your exercises. The heart rate should be raised to a certain level and maintained for 20 minutes to contribute to cardiovascular fitness.

The heart rate that you should maintain is the target heart rate. One method to calculate the target heart rate is: Maximum heart rate (220 - age) x 70%. For example, the target heart rate for a 45 year old would be: 220 - 45 = 175 x .70 = 122.

It is always good to follow some basic exercise advice to make sure that the exercise is performed properly. If you workout or if you are an athlete, it is very important to follow training or sports activities properly.

Many injuries to knees, back and shoulders are the cause of not following training principles. Injuries can be avoided by simply exercising properly. One major rule is not to do too much. Workout regularly at a proper pace.

Follow some basic advice:

  • Select an exercise or exercise equipment that you can easily do and you can enjoy.
  • Before you workout, warm up and when you finish cool down properly.
  • For best results workout 3-5 times a week.
  • If you use equipment like fitness balls or exercise bands, it is helpful to get instructions or an instructional video. This will help assure that you perform the routines correctly and possibly avoid injuries.
  • Follow an exercise program.
  • To make it more interesting and get a total body workout, vary your routines to include for example strength and cardiovascular exercises.
  • Wear loose fitting and comfortable clothing.
  • Eat regularly and eat less if you want to lose weight.
  • If you have aches and pains that won't go away with proper rest, get a check up with your doctor.

If you want to look good, feel good and live longer, an exercise program is an excellent start.

Go to Aerobic Exercise from Exercise Program
Go to Arm Exercises

Go to Benefits of Exercise

Go to Lower Back Exercise

Go to Stretching Exercises

Go to Thigh Exercise

Go to Warm Up