- Workout routines vary widely in intensity, equipment required and suitability for a given person. Weight and strength training programs utilize weights and resistance apparatus to increase muscle mass and physical strength. Aerobic activity encourages weight loss and makes the heart stronger and healthier--walking, running, biking, dancing and swimming fall into this category. Workouts such as Pilates and yoga combine flexibility with strength training of the core muscles. T'ai chi, an ancient form of martial arts, strengthens the leg, arm and abdominal muscles, while also focusing on mental well-being and stress-reduction.
- To reap the benefits of a cardio workout, raise your heart rate to its target range for a minimum of 30 minutes at least three times a week. Young healthy adults should combine these high intensity workouts with low impact routines for a total of three to five workouts per week. If you're a senior citizen or out of shape, start slow and build up to a half hour of low impact exercise three to seven days a week. For maximum weight loss, do a low impact workout six to seven times per week.
- Be open to changing up your workout routine for variation or if the one you've chosen doesn't suit you. Working out can be done easily at home with or without equipment such as a fitness ball, hand weights or a jump rope. Cable TV often features free fitness videos that can be viewed on demand. Consult your health care provider about workout routines that are best for you specific health needs.
- The many benefits of a regular workout routine include weight loss, decreased risk of coronary disease, increased energy and a higher metabolism. Exercise improves mood as well, by raising the natural endorphins--known as the "feel good" chemicals--that our bodies produce with physical activity.
- Chris Freytag, personal trainer, author and fitness consultant for Prevention magazine, says a few 10-minute periods of activity during the day are just as effective for fitness as three high-impact workouts per week.
