1) Exercise Frequency
It is recommend getting at least 30 minutes of moderate exercise most days of the week. This is generally aerobic exercise, though vigorous gardening or housework can also qualify. Some weight training is also recommended for your overall exercise plan. Try to do some exercise every day. If you want to use aerobic exercise to control blood pressure or insulin resistance, you should do some at least every other day. If you want to lose weight, 60 minutes a day is recommended. That 30 minutes is a minimum.
2) Core Exercises
Core exercises refer to exercises that target the abdominal and low back areas. You will find some exercise for the glutes will help, too, as these areas function together. Pilates exercise specializes in the core, but some traditional strength exercises like crunches and back extensions also are effective. You can work these areas every other day. Start with one set of crunches, an exercise for the oblique abs, and an easy back extension, if you are out of shape or recovering from surgery. Increase difficulty slowly. If you're in good shape, start at an appropriate level. Remember, you will not see abdominal definition unless you have a low percentage of body fat, but it's important to have strong abs anyway.
3) Calorie Burning
If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.
4) Aerobic and Strength Training
Weight training and stretching exercises go hand in hand. It is not true that weight training makes you inflexible, as long as you use full range of motion and do muscle stretching. In contrast, aerobic training, like running, can make your muscles tight, so aerobic athletes need to stretch even more than other athletes.
5) Exercise and Cholesterol
Exercise can help improve your cholesterol levels, even if you don´t lose weight. Exercise raises your level of beneficial HDL cholesterol. This has been proven for aerobic exercise, and may be true of strength training as well.
6) 12-minute Fitness Test
To get a good idea of your fitness level before starting an exercise program, try running or walking for 12 minutes and see what kind of distance you can cover. If you cover a mile or more you´re in decent shape. You should feel good about where you are. Start your exercise program at a more vigorous level if you do well. Don't feel bad if you don't get close to a mile. Most beginners can't. You just have to start out at a pace that is comfortable for you and increase it as your fitness improves.
7) Cardio or Aerobic
Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system. Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts long enough to require oxygen. The same type of exercise satisfies both of these qualifications, and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bicycling, swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and elliptical trainers.
8) Diet and Weight Training
No fat, no muscle gain. Sumo wrestlers in Japan know this. (So does Hilary Swank, who had to eat 210 grams of carbs per day while weight training for “Million Dollar Baby”). Before embarking on a weight training routine, adjust your diet. Try infusing your diet with flaxseed oil, high in fat (Omega-3 fatty acids), and also egg whites, which are high in protein. Drinking protein shakes can also give you energy during your weight training program. You might not need to eat quite as demanding a diet, depending on how demanding your strength training exercise is. But as Suzanne Somers has said, fat is not the enemy. This is doubly true if you're doing strength training. “Eat your greens,” Mom's sage advice, holds true for a weight training diet as well. You'll need to add nutritional supplements, particularly if a high-protein diet (or egg whites) doesn't agree with you).
9) Exercise and Diabetes
Fitness helps your blood sugar! If you have a family history of diabetes, or other risk factors, it´s time to get moving. A recent study showed women who exercised moderately or vigorously in a fitness program more than four times per week had half the risk of developing diabetes, and even lesser levels of exercise provided some protection. Other research shows exercise helps men avoid diabetes as well.
10) Swimming Calories
Get ready to burn calories during swimming and water aerobic exercises! An average 150 lb swimmer burns about 9-1/2 calories per minute--slightly less than running but more than cycling, and enough for a good cardiovascular workout.
