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SETTING A GOAL
The first step to a successful exercise program is to set realistic goals and
objectives. Are you wanting an exercise program that is geared to build muscle,
maintain muscle tone, or lose weight? In order to ensure that you fully receive all
the benefits of a sound exercise program, you need to first identify the existence
(if any) of risk factors that may influence the design of your exercise program.
Based upon a comprehensive analysis of your personal exercise needs and
interests, you should then develop (or have developed for you by a competent or
trained professional) an individualized program of exercise that is enjoyable,
easy, and yet challenging. Your greatest health benefit will come from a lifestyle
change that encourages a lifetime of physical activity.
One way to guarantee success in reaching your goal is to eat correctly. A
well-rounded diet provides the proteins, carbohydrates, fats, vitamins, minerals,
and water necessary for good health. If you are unsure of your dietary needs,
seek the advise of your physician, an exercise professional, or visit your local
bookstore for more information on nutrition.
FLEXIBILITY TRAINING*
Achieving and maintaining an adequate range of motion should always be
objectives of a comprehensive exercise program. The warm-up phase of your
exercise session should include some type of light warm-up activity to increase
both your heart rate and your body temperature, which is then followed by
flexibility exercises that are specifically designed to stretch the musculature
around your body’s major skeletal joints. Attempting to stretch a cold muscle can
be dangerous to the soft tissues surrounding the muscle. No matter how
controlled the movement, forcing a muscle through a full range of motion (and
beyond) without appropriately warming up is both unsafe and counterproductive.
A general exercise program for achieving and maintaining flexibility should
adhere to the following guidelines:
•Frequency - daily
•Intensity - to a position of mild discomfort
•Duration - 10-30 seconds for each stretch
GENERAL EXERCISE GUIDELINES
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