by Ann Major

Created on: August 15, 2010

The beauty of formulating your own fitness plan is choosing those activities which you like doing and are beneficial for your body.  A customized plan will enable you to exercise whenever, however long, and the frequency of days to do this.  By putting some goals in place, and determining which areas to emphasize, this unique program will give you flexibility to make your body feel great.  Chances are, if you enjoy what you are doing, you will probably stick with it and see great results.

Type of Program:

For a really comprehensive fitness program, the areas one needs to address are cardio, strength-training/resistance, and stretch/relaxation. 

Cardio -  This is a must as one needs to get the heart pumping, the limbs moving, and oxygen being introduced to the brain and body system.  Any exercise which does this; like walking or running on a treadmill, jogging, running up and down the stairs, playing tennis, aerobics, dancing, etc. will provide a good cardio workout.  Any raising of the arms exercise will get the heart pumping that much harder to circulate the blood.  At the same time, using a "step" can add cardio while shaping some beautiful calf muscles to boot.  For fun exercises you used to do as a child, go back to jumping rope, hoolahoop, or jumping jacks.  Add many repetitions, and they can be beneficial cardio exercises.

Strength and/or Resistance:

One will be amazed at how utilizing a pound and half hand held weights can shape and tone nicely shaped arms and legs.  It speaks volumes for the use of free weights for strengthening or sculpting.  Using small weights as frequently as three times a week will help beautifully toned muscles.  As well, heavier weights will serve to make upper and lower body limbs even stronger. Resistance training with pulley-lever type machines are popular because there is less wear and tear on the muscles.  Strength training can bring on those much loved endorphins and that pump-up feeling.  Latest research shows that if one does weight-training first before any cardio program, the fat will burn twice as fast, even after the pump.

No weights?  Be creative and hunt around in your home for bottles of water, soup cans, or anything that has weight and you can hold.  As well, resistance bands, towels or skipping rope can be used for resistance training, even a broomstick for doing lunges.

Endurance:

Being fit means being able to do many physical

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