What should I include in my exercise program?
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National Academy of Sports Medicine answered:At a minimum, an exercise program should contain flexibility training, resistance training, and cardiovascular training. As a beginner, you’ll want to incorporate foam rolling and static stretching (holding a stretch for 20-30 seconds) into your flexibility training, Your resistance training exercises should consist primarily of stabilization exercises with a repetition range of 12-20 performed at a slow tempo. Your cardiovascular training should consist of 5-7 days of at least 30 minutes of moderate intensity exercise. Everything doesn’t have to be performed at once. They can be performed at different times of the day. For instance, cardiovascular training early in the morning, and flexibility and resistance training on your lunch break or after work.
Helpful? 1 person found this helpfulAt a minimum, an exercise program should contain flexibility training, resistance training, and cardiovascular training. As a beginner, you’ll want to incorporate foam rolling and static stretching (holding a stretch for 20-30 seconds) into... More -
Ashley Koff answered:Ideally, a well-rounded and comprehensive exercise program that optimizes your energy metabolism includes cardio work, strength training, and stretching. Each of these activities affords you unique benefits that your body needs to achieve and maintain peak performance. Cardio work, which gets your heart rate up for an extended period of time, will burn calories, lower body fat, and strengthen both your heart and lungs. Strength training (use of weights or elastic bands, or even your own body weight as resistance in some cases) will keep your bones strong and prevent that loss of lean muscle mass. Stretching will keep you flexible and less susceptible to joint pain.
Ideally, a well-rounded and comprehensive exercise program that optimizes your energy metabolism includes cardio work, strength training, and stretching. Each of these activities affords you unique benefits that your body needs to achieve and... More -
Diane Armstrong - NASM Elite Trainer answered:When it comes to designing your exercise program you need to be sure and include a warm up and cool down. You’ll need a few flexibility exercises, a couple core and balance exercises, and at least four resistance exercises.
Your resistance or weight bearing exercises need to hit all the major muscle groups: chest, back, shoulders and legs for a total body workout.
Don’t forget your cardio! 30 minutes of cardio with a 5 minute cool down. Have fun and get creative with your program.
When it comes to designing your exercise program you need to be sure and include a warm up and cool down. You’ll need a few flexibility exercises, a couple core and balance exercises, and at least four resistance exercises. Your resistance or... More -
Exercise programs should include specific exercises to improve your cardiovascular health, such as jogging, swimming, rowing, elliptical exercises and biking. Other modalities to include in your exercise program are light weight lifting, yoga, meditation, and core strengthening. It is important to exercise 30 minutes, 5 days a week. It is also very important to consult your physician prior to beginning any exercise program.Exercise programs should include specific exercises to improve your cardiovascular health, such as jogging, swimming, rowing, elliptical exercises and biking. Other modalities to include in your exercise program are light weight lifting,... More -
Dr. Manuel Torres of Baptist Health South Florida answered:What to include in your exercise routine is important, but getting started and sticking to a routine is the biggest hurdle for most overweight adults.
Getting started can be as easy brisk walking for 30 minutes a day as your primary cardio activity to improve heart health and burn calories. After a period of time, you can ease into jogging, outside or on a treadmill, or riding a stationary bicycle for a strong aerobic workout.
A well-rounded exercise program should include both aerobic activity and weight-training. Whether its free weights or machines at the gym, your strength training should includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs. Weight training should be done at least three times a week, providing at least 48 hours rest for each muscle group between workouts.
Stretching for both flexibility and to avoid injury should also be part of your program. Proper stretching involves holding a mild stretch for up to 30 seconds while you breathe normally.
What to include in your exercise routine is important, but getting started and sticking to a routine is the biggest hurdle for most overweight adults. Getting started can be as easy brisk walking for 30 minutes a day as your primary cardio activity... More -
Dr. Frederick Friedman of The Mount Sinai Medical Center answered:The best exercise program is one that you enjoy, will look forward to acheiving and will complete.
As a general rule, one should begin with a " warm-up" that includes stretching the major muscle groups. One should also end with a "cool down" period that also includes some stretching. In between, ideally one should mix aerobic exercises with weight-bearing exercises.
Varying the regimen will make the sessions more fun and also limit the chance of injury. When beginning a program, it is important to start slowly and build the intensity and duration.
The best exercise program is one that you enjoy, will look forward to acheiving and will complete. As a general rule, one should begin with a " warm-up" that includes stretching the major muscle groups. One should also end with a "cool down"... More -
Penn Medicine answered:It’s best to include a variety of exercises in your exercise program that incorporate cardiovascular activities as well as strength or muscle training.
Cardiovascular activities are exercises that make your heart stronger. They include walking, biking, running, or using machines such as an elliptical trainer or stair climber. These activities raise your heart rate, improve blood flow and deliver more oxygen to your body. It’s recommended you get about 60 minutes of cardiovascular exercise a day.
Strength training involves exercises that maximize muscle movement and endurance through repeated, weighted movements. Some examples of strength training include dumbbell curls, abdominal crunches, pushups and lunges.
The most important thing when it comes to exercise is to do something you enjoy, and that you will commit to doing on a regular basis.
It’s best to include a variety of exercises in your exercise program that incorporate cardiovascular activities as well as strength or muscle training. Cardiovascular activities are exercises that make your heart stronger. They include... More
