The most effective fitness regimen must involve every aspect of fitness -- aerobic exercise, strength training and flexibility. There are books, DVDs and websites galore that promise to offer the "best" total body workout, but the truth is that no two people are exactly alike when it comes to fitness. Different abilities, different handicaps and different goals require different types of programs. That's why the best total body workout for you must be created by you.
Cardio
Get at least 30 minutes of moderate aerobic exercise per day to keep your heart healthy, or an hour to 90 minutes per day for weight loss. Walking, running, swimming, cycling and skating all qualify, but you must pick an activity you enjoy or you won't stick with it. Challenge yourself gently but constantly to go faster, harder and longer. Change the activity you do every month or so to keep seeing results, or do a different type of exercise every day. The more variety you get, the better results you can expect.
Strength
Effective strength-training helps you perform better in every area of your life. Work each major muscle group -- upper body, lower body and abs -- twice per week. Use weights heavy enough that you cannot lift them more than eight times to build size, or more than 15 times to tone. Stick to presses, curls and extensions until you get stronger, then move into more complicated exercises when it comes time to sculpt each individual muscle. Take advantage of the many online exercise databases that include photos and videos of each exercise so you can learn proper form. Change your routine completely every four weeks to continue seeing results.
Flexibility
Flexibility is what keeps you young. Stretch before and after every workout, and devote your "off" days to a full-body stretching routine. Stretch every muscle and joint within a comfortable range of motion -- stop if you feel pain. A slight tension is fine, but pain is a sign that you're pushing too hard. Stretching comes naturally to most, but online exercises databases frequently contain information about specific stretches for different body parts. Try a yoga class for a relaxing stretch session, or just stretch at home. Stretching is a good way to wind down before bed, and you can do it on the floor in front of the TV.
Safety
Wear appropriate clothing for whatever activity you choose. Make sure your shoes are sport-specific, or you could end up with impact injuries or sprains from improper support. Pace yourself, especially if you are new to exercise, and consult your doctor first if you are older than 50, have a chronic condition or are on medication. Even if you prefer to work out on your own, a session or two with a personal trainer can help you learn correct form and avoid injury. Always take one day off per week, where you do nothing more strenuous than stretch. Your body needs the time to heal and recover.
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