Exercise is confusing, especially if you're just starting a fitness program. With subscription TV services offering entire channels devoted to fitness, "our best workouts" appearing on the cover of magazines, and the glut of information available online, you might not know where to start. Fortunately, building an effective fitness routine isn't as difficult as it seems.
Elements of an Effective Routine
In order to get the most out of your exercise routine, you need to know what kind of exercise to include. MayoClinic.com recommends including aerobic fitness -- also known as cardio -- as well as general strength training, stretching, core fitness and balance training. If that seems overwhelming, you can combine some of the elements. For example, yoga combines stretching with balance training, or you could make core fitness -- working the part of your body between your lower rib cage and your thighs -- part of your strength training routine.
Best Cardio for You
Cardio exercise is any exercise that increases your heart rate for an extended time-period. If you're new to exercise, you might start with something simple, like walking. If you have access to a gym or community center, you can try out the exercise bikes, treadmills and elliptical machines. The American College of Sports Medicine recommends doing moderate cardio for 30 minutes five times a week or vigorous cardio for 20 minutes three times a week.
Best Strength Training for You
When deciding on your strength training program, try to create a routine that works your upper body, lower body and core. The American College of Sports Medicine recommends doing a complete strength training program two times a week, though you could also stagger what body parts you work on what days, doing lower body one day, upper the next, core the next, and so on. If you have access to a gym, you can ask staff to show you how to use the weight machines. If you prefer to work out at home, consider investing in inexpensive fitness equipment, such as resistance bands, fitness balls or dumbbells.
Staying Safe
A good exercise routine is a safe exercise routine. After all, if you get hurt, you won't be able to exercise for a while. The Harvard School of Public health recommends tailoring your workout to your fitness level, increasing intensity gradually, using safety equipment -- such as a bike helmet when cycling -- and paying attention to the weather so you don't get caught in a storm. Also, speak to your doctor before beginning an exercise program if you have any chronic health conditions.
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