An Ideal Exercise Program

An ideal exercise program consists of three major components.

Aerobic Exercise.

Muscular Strength and Endurance.

Flexibility.

AEROBIC exercise is a sustained, rhythmical activity using all of the major muscle groups of the body. It improves the heart and lungs' ability to function on a daily basis. Aerobic exercise also helps decrease the risk of cardiovascular disease and other diseases related to a sedentary lifestyle. Some examples of aerobic exercise are walking, jogging, cycling, and swimming.

MUSCULAR STRENGTH is the maximum force that a muscle produces against resistance in a single, maximal effort or 1RM. From this One Repetition Maximal effort (1RM), a percentage of resistance, or weight, is calculated for the starting weight in a strength training program. Muscular strength may improve in as little as 4 to 6 weeks of consistent training. Strength gains continue to improve after 12 weeks by increasing sets and weight. Maintaining, or increasing muscular strength decreases the rate of age related loss of lean muscle mass. It also decreases the risk of injury and age related diseases such as osteporosis. The exercises in this section are muscular strength exercises.

MUSCULAR ENDURANCE is the capacity of a muscle to exert a force repeatedly against a resistance. The best illustration is running, where the feet repeatedly hit the ground and push off for the next stride. When weight training, performing one set of 15-20 repetitions with a relatively light weight is more of a muscular endurance exercise than a muscular strength exercise. The exercises in this section can also be used to improve muscular endurance.

FLEXIBILITY is the range of motion around a joint. That sounds simple, but this component is often neglected in the most avid exercisers. Flexibility is very important in the prevention of injury in daily activities, as well as during training or athletic event. Overall flexibility declines with age as soft tissue gets thicker and loses elasticity, thereby decreasing mobility and range of motion.

Keep your exercise program balanced by incorporating all of the components of fitness.