By Charlie | December 26, 2011
Any effective beginning fitness program will include three essential elements. Together, these things will boost the metabolism, improve muscle structure and prevent injury. Getting in shape does not need to be difficult or complicated. Learning how to properly structure your exercise routine ensures that you get a great workout while adequately protecting your body.
Stretching is essential for avoiding injury. Simply dropping into a stretching position will not provide the best benefits for the muscles and joints. The body should be first warmed up through the performance of five to ten minutes of moderate physical activity. This can be walking, jogging or even dancing in place. Once the heart rate begins to climb and the face begins to feel warm, the body is ready to be lengthened and elongated.
All of the muscle groups that will be engaged in the forthcoming activities should be addressed. The leg, arm and abdominal muscles should be carefully stretched as should the neck, shoulders and back muscles. Following a good workout a brief cool down should be performed by walking slowly in place until the heart rate returns to normal and then slowly re-stretching the muscle groups that have been worked.
Cardio exercises are essentially all of the physical activities that help to get the heart rate up and keep it there. These include running, jogging, fast walking, bike riding and the use of continual motion machines such as treadmills, stair climbers or cross trainers. Your beginning fitness program should contain at least fifteen minutes of one or more cardio activities, performed in addition to the warm-up and cool-down routines that are part of your pre-workout stretches.
Personal Strength Exercises
Personal strength exercises are activities or body poses that require the individual to support or bear his or her own body weight such as push-ups, pull-ups, bench presses, dips and many others. These challenging exercises help to promote muscle development which will in turn stimulate more robust metabolic performance. Combining personal strength exercises with the other elements of your normal fitness routine will help you to become leaner and more toned in next to no time at all.