Fitness Program
Fitness Program
Fitness program
To maintain good health, it is essential to implement a fitness program. But how do you select a fitness program - there are so many available? What are the best activities to participate in? How to get the most out of exercising? How long should I exercise? Often the hardest thing to do is taking the first step and going for a program that is right for you. While you are selecting a fitness program, remember what might be right for your friend may not be right for you. After all, we are different individuals with varying body types, health conditions and needs.
Any good fitness program should be customized - to cater to your individual needs. The program should be based on your profile (age, exercise history, fitness level, goals, available equipment, schedule, medical history, etc.). To save time, many diet or fitness programs are based on a general, one-size-fits-all approach and use computer-generated programs. This is best avoided.
Make sure your fitness program meets all of your body's needs. The American College of Sports Medicine (ACSM) identifies three components of a balanced fitness program.
Aerobic fitness. When you're aerobically fit, your body converts oxygen into energy more efficiently. You have more endurance and can work out at a higher intensity for a longer length of time. Aerobic exercises include aerobic dance, step classes, running, bicycling and swimming.
Muscular fitness. Your muscles are strong when you are fit. This means you can endure activity for longer durations of time. You can improve your muscular fitness by taking a strength training or muscle toning class.
Flexibility. When you're flexible, you can bend your joints and muscles through their full range of motion. To keep your body limber, stretch your muscles safely and regularly. Classes that promote flexibility include Yoga and Pilates.
Your fitness program should include this schedule...
Warm up (5-10 minutes). Like walking, slow jogging, knee lifts, arm circles or trunk rotations. Muscular Strength. A minimum of two 20-minute sessions per week is needed. Lifting weights is the most effective way to increase strength. Muscular Endurance. At least three 30-minute sessions each week with exercises like calisthenics, pushups, sit ups, pull ups and weight training for all the major muscle groups. Cardio respiratory Endurance. Carry out aerobic rhythmic exercise at least thrice each week. Exercises may include brisk walking, jogging, swimming, cycling and rope-jumping. Flexibility. Carry out stretching exercises daily for 10-12 minutes. Cool Down. 5-10 minutes of slow walking, low-level exercises combined with stretching.
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