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Fitness programs: 6 steps to guide your selection
Step 4: Think variety
Varying your activities — or cross-training — can keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. When you plan your fitness program, consider alternating among activities that emphasize different parts of your body — walking, swimming and strength training, for example.
Step 5: Do the math
Make sure your fitness choices are in line with your budget. If a gym membership or home exercise equipment is too pricey, consider cheaper options for getting in shape. You can base a fitness program around brisk daily walks and inexpensive hand-held weights or resistance bands. Many recreation departments offer discounted fitness classes to local residents, and many schools open their pools to the public for inexpensive lap swimming. You might also consider buying used exercise equipment — or sharing the cost with a friend.
Step 6: Go for it!
You've thought through your likes and dislikes and the pros and cons of various types of fitness programs. Now it's time to get physical! Remember to start slowly and build up intensity gradually. For most healthy adults, the Department of Health and Human Services recommends:
- At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week
- Strength training exercises at least twice a week
Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.
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- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Sept. 17, 2009.
- The adult fitness test. President's Challenge Program. http://www.adultfitnesstest.org/adultFitnessTestLanding.aspx. Accessed Sept. 17, 2009.
- Teixeira PJ, et al. Mediators of weight loss and weight loss maintenance in middle-aged women. Obesity. In press. Accessed Sept. 17, 2009.
- Fitness fundamentals: Guidelines for personal exercise programs. The President's Council on Physical Fitness and Sports. http://www.fitness.gov/fitness.htm. Accessed Sept. 17, 2009.
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