How to Design an Exercise Program to Suit your Goals

Regular physical activity is good for the bones, muscles and joints… and of course your heart and lungs – it also helps with weight control. Here’s tips.

Now you know exercise is essential for your health you then need to find the exercise program that is well suited to your specific needs. To figure out the most suitable exercise you need to determine what it is you wish to accomplish.

The program you choose if you wish to lose 10 to 15 pounds is an exercise for weight loss program and will be different than if you wish to tone up your body.

For those who want to shed pounds and/or control the weight they are currently at then it is smart to start out at a slow pace. This can be walking, jogging, swimming, cycling or using your favorite piece of gym equipment.obviously jogging has a higher impact on your body than walking. Choose an activity that suits your beginning fitness level.

Once you figure out what activity you want to do begin doing it for a minimum of time every day and work up to 20 minutes on a daily basis. Make sure you choose a form of exercise you find enjoyable!

If improving flexibility is your aim then the exercise program you create should be a simple stretching routine that takes into account all of the major muscle groups of the body. Yoga is an example of this. Yoga also addresses the mind-body connection. This means that it can make the body more flexible and can help to calm and relax the mind at the same time.

On the other hand if your goal is to strengthen your muscles then what you need to do is to choose a variety of strengthen-conditioning programs. These programs need to include calisthenics, exercise tubing, weight machines and the use of free weights. In this case you need to really work your body good!

Other Significant Factors:

The kind of exercise program you devise for yourself also has to do with your age and your state of health. While exercise is a necessary means of getting and staying healthy there are plenty of forms of exercise and not the same type works for everyone. Let us look at the difference between aerobic exercises and isometric exercises.

Aerobic exercises are the ones you probably hear the most about. Examples of these include walking, running, cycling, and swimming. When doing aerobic exercises there is a rhythmic contraction and then relaxation of the flexor and extensor muscle groups. When this happens, it causes blood to flow faster on its way to and from the heart. When you find a pace that is suitable for you, such as walking for instance, it can be done for relatively long spans of time.

Isometric exercises, such as weight lifting, are ones in which muscles need to be contracted for lengthy durations of time. In this case, the sustained muscle contractions cause the blood to be limited because the small arteries are being compressed. This means that the blood has a more difficult time making it back to the heart.

These types of exercises can cause the blood pressure to rise. For this reason they are not safe for individuals who have high blood pressure or heart disease. Isometric exercises are a form of anaerobic exercise. There are two other types of anaerobic exercises. These include isotonics and calisthenics. Anaerobic literally means “without oxygen.”

So as you can you should choose your exercise program carefully to ensure it suits your goals, and then you can focus on making sure you do it regularly. Daily is best but if this isn’t practical then at 3-4 sessions per week.

Becca Scott
Staff Writer
Free At Last Hypnosis
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