An ideal exercise plan is one that combines both cardio and strength training. Plans should allow for 30 minutes of exercise three or more days of the week. Exercise is not a one size fits all routine. Age, gender, interest, ability, time and resources all influence the design of a personal exercise program.
Beginner
Daily exercise broken down into three 10-minute sets can be as beneficial as a continuous workout. Committing to a total of 30 minutes of activity each day, two to three times a week will establish a solid base. Acquaint yourself with the cardio equipment, weight room and fitness classes. You may find joining a gym to be helpful. Many gyms offer free trial memberships. This can allow you to try out different facilities and pick the one that best suits your needs. Some gyms even offer a free consultation with a personal trainer for new members. Discussing your goals with a fitness expert may better shape your long-term goals.
General Fitness
With a fitness baseline and established routine, you should now alternate your workout. Rotating machines or swapping a cardio class for a treadmill will keep you from getting bored. If classes aren't an option, pick a different machine or increase your distance, incline or resistance. If you aren't already working out three or more days a week, commit to an extra 15 minutes a day or an additional workout day. An increase in time commitment will help build your cardio and strength base.
Weight Loss
If your goal is weight loss, you must be committed to attend the gym most days of the week. To help prevent injury, establish a beginner's baseline. Weight-loss plans should always combine weight training and cardio. Do the majority of weight training on machines. Machines work large muscle groups, which help burn more calories. Perform cardio at high intensities, include interval training. Short bursts of high intensity exercise will increase the amount of calories burned.
Athletes
Exercise is most beneficial when done in a sports-specific context. Runners should spend the majority of their training running, while swimmers should spend it swimming. Incorporate free weights and machines to improve strength and prevent muscle deficiencies. To prevent injuries, put down rest day or cross training in the workout plan. Soccer players and others who exercise in varying planes of motion should also practice cardio in those planes. Practice moving side to side or pivoting.
Women
Weight training increases bone density. Lifting for two or three days a week, with as little as 12 minutes a day, will help increase bone health. Moderate weight-bearing exercises can also help decrease the risk of osteoporosis. Thirty minutes of weight-bearing activity several time a week, such as walking or jogging, will also increase bone mineral content.
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