Fitness programs fit for you...

Beginning an exercise program can be confusing. With all the popular fitness programs, how do you choose the one that would best accomplish your fitness objective?

When choosing an exercise program, the first and most important step is to identify your fitness goal. Once you know what you’re aiming for, you can decide on the proper course of action. Often, the goal of a beginner is to shape up. But there are those who have more specific goals, such as to build some muscle, lose fat, limber up, or simply break a sweat. Identify your goal and you get a clearer picture of the fitness program “fit” for you.

Weight training

Weight training is the process of developing and strengthening muscles, bones, tendons, and ligaments through the use of progressive resistance training. Generally, a beginner’s program calls for three workout sessions a week on alternate days. This schedule gives the muscles enough time to recuperate from the stress of training and grow. If done regularly, weight training results in improved physical appearance, augmented physical capacity, reduced risk of injury, and increased metabolism.

Walking

Walking is the simplest form of aerobic activity. It’s a very popular exercise because it has a low injury rate and is easy to start. A regular walking program, just like any other form of cardiovascular activity, offers the following health benefits:

A low-intensity activity, walking burns fewer calories than jogging or running. To pump up the intensity and, therefore, calorie expenditure, try brisk walking. But work on increasing the duration first, before picking up the pace. Walk across hilly terrain and you get the double bonus of a scenic exercise route and higher energy expenditure.

Running

Running –or jogging which is simply running at a slower pace –is one of the most popular types of exercise because it is time-efficient and effective. An excellent cardiovascular activity, running –being an intense form of aerobic exercise –is also a tremendous calorie-burner. Energy expenditure increases proportionately with increasing exercise intensity. But don’t rush it. Go for a gradual increase in distance, speed, and frequency to reduce the risk of injury. Pick flat routes first, before going for hilly terrain. To individuals who are suited for running, 15 to 20 minutes, three days a week is a good start to experience the “runner’s high”.

Aerobic dance

Aerobic dance is another superb form of cardiovascular activity. However, aerobic dance requires a certain level of motor skill and coordination for a person to get its full benefits. It may take several sessions to get the feel of the exercise and master the movements. But to the experienced exerciser, aerobic dance is a very effective and enjoyable activity. An aerobic class has the added advantage of variety, for exercise tapes and aerobics instructors hardly offer the same routine or choreography. Beginners are advised to attend low-impact or beginner’ aerobic classes that can be adapted to their level of skill and coordination.

Aqua aerobics

Aqua aerobics is an excellent form of cardiovascular exercise. It is basically an aerobic dance class in a pool setting, minus the stress to vulnerable joints, bones, and muscles. The buoyancy of water eliminates much of the injury risk sometimes inevitable in a land setting. Aqua aerobics is appropriate for everyone –beginner or advanced exerciser, swimmer or non-swimmer. Water exercise is always a pleasant experience because it gives a good workout while keeping you cool and relaxed. Aqua aerobics is truly a wonderful way to get fit.
 

Yoga

Yoga is a Sanskrit word that means to yoke or unite. It is an ancient practice that teaches the integration of body, mind, and spirit. The yoga postures and breathing exercises are designed to help promote relaxation, flexibility, strength, and body awareness. There are a lot of books and videos on yoga. But the best way to get started is to learn from a qualified teacher who can teach you how to get the most out of this excellent mind-body exercise.

Pilates

Although originally used as a conditioning exercise for dancers and ballerinas, Pilates method has managed to work its way through the fitness industry to become one of the most popular mind-body exercises. Pilates exercises promote long and toned muscles, adherents swear. Ultimately, Pilates exercises aim to strengthen and improve flexibility of the muscles of the abdomen and back with the use of specialized equipment. Like yoga, Pilates will help you achieve harmony and better health.
 

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