If you want to put an exercise program together it is pretty normal thing to have a lot of questions on this topic. The most common questions:
- What is the best activity to participate in?
- How do I get the most out of exercising?
- How long have I exercise?
 Think F. I. T.
To achieve desired physical improvements, you have to train your body harder than usual. In order to improve your fitness level, you need to increase the intensity, frequency and time of your workouts.
Frequency: For beginners it is recommended to start with 2-3 sessions per week.
Intensity: Intensity means how hard you exercise. It includes such notions as the pace of your walking or running, the amount of weight lifting by you, or your heart rate count.
Time: It means how long you perform an activity. Time can also refer to the number of sets or repetitions you perform in weight training.
Three Components of Exercise:
1. Aerobic Exercise
Aerobic exercise improves the health and work of your lungs, heart, and circulatory system. To achieve better results, aerobic exercise has to be rhythmic, continuous and incorporates the large muscle groups. Such physical activities as walking, running, jogging, cycling, dance, and stair climbing use large muscle groups. Preferably the lower part of your body is trained. Such physical activities as cross-country skiing, swimming, and rowing combine upper and lower body movements. They can lead to even higher levels of aerobic capacity.
2. Strength Training
Strength training helps you to build or retain your muscles with the help of exercising with progressively heavier resistance. Thanks to performing regular strength exercise, you will be able to lose up to one-half pound of muscle every year of life after age 25. Muscle is very active; they burn over 25% of calories even when you are sleeping.
3. Flexibility
Flexibility is a critical element of an exercise program. Stretching is very important action because of a number of reasons. It increases physical performance, reduces the risk of injury, improves blood supply and nutrients to the joints, enlarges neuromuscular coordination, decreases soreness, improves balance, reduces risk of low back pain, and decreases stress in muscles.
Choose an Exercise
You have to select such activity that will satisfy your requirements. You can experiment with different forms of activity.
- Indoor Activities: treadmill, stairmaster, rowing machine, stationery cycle, yoga, swimming, cycling class.
- Home Activities: jump rope, a set of hand weights, ski machine, stationery bicycle, elliptical trainer or any other equipment depending on the type of your activity.
- Outdoor Activities: cross-country skiing, hiking, walking, cycling, playing football, basketball, and others.
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