To train your body you need to include three components to your exercise program: aerobic training works your heart, lungs and circulatory system; strength training works your muscles against resistance and results in increased muscle mass, faster metabolism and reduced body fat; and flexibility training will help you to stay injury-free and reduce muscle soreness, while also aiding recovery from strength training.
Whole Body Training
You can train your whole body by doing three strength-training workouts per week. You can do cardiovascular or aerobic exercise every day, either after your strength training or as a separate workout. It is also possible to integrate cardiovascular exercise into your daily life. NHS Choices in the UK says you should aim for at least 30 minutes of exercise, five days per week. For the time-crunched person, opt to walk during your lunch break, and take a different route often to help you stay motivated.
The Aerobic Training Zone
Different levels of intensity for your workouts will give you different training benefits. According to Joanna Hall, trainer and author of "The Exercise Bible," you are exercising aerobically when your heart rate is below 80 percent of its maximum, which is estimated by subtracting your age from 220. You can use a heart rate monitor to check your exercise intensity. As you train, you will gradually become capable of more work before you reach your anaerobic threshold.
Strength Training
Using free weights or your body-weight in strength training will not produce enormous muscle growth -- if you select the correct weights and exercises. A pair of dumbbells is the only equipment you need to do a whole body circuit to develop your muscles and increase your metabolism. In his book "Stronger and Fitter for Life," personal trainer Graeme Marsh recommends movement-based resistance exercises, such as the basic squat, overhead dumbbell press from a seated position and triceps dips using a chair. When you use weights, select a weight you can lift 15 times to begin with and work toward doing two sets of each exercise.
Improving Your Flexibility
You can incorporate stretching into your warm up and cool down from your main strength training and cardiovascular workouts. Yolande Green, author of "Weights for Women," says that stretching is essential at the end of a workout to avoid muscle damage. She recommends static stretching. Stretch your muscles to the point when it feels slightly tightened and hold for about 10 seconds without bouncing. The American Council on Exercise advise stretching before your workout, after a short cardiovascular warm-up.
Warming Up for Exercise
For every type of workout you do, you should always start with a warm-up before you launch into more intense exercise. Personal trainer and author of "Morning Strength Workouts" Annette Lang says walking on the spot or jumping jacks as an effective cardio method of warming up your body. She also suggests body-weight exercises to warm-up your core muscles before strength training. Examples of suitable exercises are lunges, push-ups with your knees on the floor and trunk rotations.
References
- NHS Choices: Get Active Your Way
- "The Exercise Bible"; Joanna Hall; 2003
- "Stronger and Fitter for Life"; Graeme Marsh; 2007
- "Weights for Women"; Yolande Green; 2004
- American Council on Exercise: Flexible Benefits
- "Morning Strength Workouts"; Annette Lang; 2007
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