Cardio Guidelines
Cardio exercise is any rhythmic activity performed continuously and can include activities like walking, running, aerobics, cycling, swimming and dancing. Cardio strengthens the heart and lungs, increases endurance and burns calories which helps you lose weight. While you should always stick with a cardio program that fits with your fitness level, the general guidelines for cardio exercise include:
- 20-60 minutes of continuous or short-bout exercise
- 3-5 days a week
- Working between 77% and 90% of your maximum heart rate
- Varying the intensity, time and type of your workouts
You don't have to do all your cardio at once. You can get the weight loss benefits from cardio even if you do a few short workouts throughout the day.
Cardio Resources
Strength Training Guidelines
Strength training is another form of exercise that works the body in a different way than cardio. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones and connective tissue. Strength training is just as important for weight loss as cardio. By lifting weights, you build lean muscle tissue which raises metabolism and reduces body fat as long as you're also watching your calorie intake.
The general guidelines for strength training are:
- Choose 8-10 exercises, targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps and abs)
- For beginners, do one set of 8-16 reps of each exercise to fatigue. More advanced exercisers can do 2-3 sets.
- Train each muscle group 2-3 non-consecutive days a week
- Work each exercise through its full range of motion and use good form
Strength Training Resources
- Weight Training 101
- Strength Training Workouts
- Strength Training for Beginners
- About.com Weight Training
Flexibility Guidelines
While stretching is often the most overlooked exercise, it's one of the most important for keeping us agile as we get older. And, unlike the rigors of cardio and strength training, it's relaxing and it feels good. Stretching can be done anytime throughout the day, but it's also important to stretch after your workouts, especially if you have any chronically tight areas. The guidelines for stretching are:
- Stretch your muscles when they're warm (after your warm up or, even better, after your workout)
- Do static stretches with a focus on tight areas such as the hamstrings and lower back
- Stretch a minimum of 2-3 days a week...even better would be every day
- Stretch within your range of motion. Stretching shouldn't hurt.
- Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch
Don't forget that yoga workouts are a great way to both stretch your body at the same time you build endurance and promote relaxation and stress-reduction. Pilates also promotes flexibility along with core strength and stability. Both of these activities are a great addition to a traditional cardio and strength training routine.
Flexibility, Yoga and Pilates Resources
Part 3: Basic Principles of Exercise
