Fitness Programs / Getting Started in Your Own Health Fitness Program

Getting Started in Your Own Health Fitness Program

Fitness Frograms

Soon you will be ready to begin a cross-training program that will include stretching, cardio-workout, and core muscle workout.

• STRETCHING 

Why is stretching important? Stretching maintains your muscle elasticity as well as increasing the range of motion of your joints. Stretching is also an important part of training for a variety of sports as it warms up the muscles to help prevent injury. Stretching before and after exercise keeps the muscles ready for more intense workout.

There are several ways to include stretching in your fitness program. A few are the basics of bending to touch your toes, stretching from side to side as well as from front to back. Then there are more advanced exercise possibilities:

-Yoga

-Pilates

-Fitness Ball exercise

You can develop your own fitness ball stretching format or get help from a fitness trainer. Many times it is easier to start your work with an instructor in order to get professional advice on your individual case and to hold yourself accountable. You may also want to invest in a video or DVD that shows you stretching exercise routines. Best of all find a friend to work out with. You can help each other train as well as keep each other accountable.

• CARDIO WORKOUT 

-Aerobics
-Elliptical
-Fast walking
-Jogging
-Jumping Rope
-Recumbent Bike
-Running
-Treadmill

The above are just a few forms of cardio-workout, activities that increase your target heart rate. Target heart rates allow you to measure your beginning fitness level and keep track of your progress in your fitness program. START SLOW doing 5 -10 minutes and work up to 20 -30 minutes daily, while staying within your target heart rate. According to the American Heart Association you should stay within 50% to 85% of your maximum heart rate. Your maximum heart rate is 220 minus your age (if you are 35 it would be 220-35 = 185). If you are 35 then your target heart rate is between 93 and 158 beats per minute.
Remember these are only approximations and you should consult with your medical professional before starting any cardio-workout program core muscle workout.

-Fitness balls
-Fitness balls and weights
-Resistance Exercise
-Strength Training
-Resistance Machines

As your endurance builds you can add a program that exercises your core muscles. Various fitness balls will help you start a core-muscle program. Use a fitness ball alone while doing abdominal exercises or along with weighted balls or hand weights to increase the use of all muscle groups. Then you can add regular weights to your core muscle workout program.
Resistance exercise is another great way to increase your core muscle strength. Resistance exercise can be as simple as exercise bands and tubing or as complex as resistance machines found in fitness centers.

Once again START SLOW and work up as you feel ready. Always leave a day between your core muscle workouts to allow for your muscles to heal. This will help avoid muscle injuries. Also always remember to WARM UP before exercise of any kind and COOL DOWN after exercising. Do not over extend REMEMBER - START SLOW and Work up.