Fitness basics (19)
- Fitness training: 5 elements of a rounded routine
- Exercise: 7 benefits of regular physical activity
- Hot-weather exercise: How to keep cool
- see all in Fitness basics
Stretching and flexibility (2)
- Stretching: Focus on flexibility
- How fit are you? See how you measure up
Aerobic exercise (13)
- Interval training: Can it boost your calorie-burning power?
- How to start a walking group
- Aerobic exercise: How to warm up and cool down
- see all in Aerobic exercise
Strength training (8)
- Fitness ball exercises: How-to video collection
- Strength training: Get stronger, leaner and healthier
- Strength training: How-to video collection
- see all in Strength training
Sports nutrition (3)
- Performance-enhancing drugs: Are they a risk to your health?
- Eating and exercise: Time it right to maximize your workout
- Water: How much should you drink every day?
Mayo Clinic Health Manager
Get free personalized health guidance for you and your family.
Get Started
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
continued:
Fitness programs: 6 steps to guide your selection
Step 4: Think variety
Varying your activities — or cross-training — can keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. When you plan your fitness program, consider alternating among activities that emphasize different parts of your body — walking, swimming and strength training, for example.
Step 5: Do the math
Make sure your fitness choices are in line with your budget. If a gym membership or home exercise equipment is too pricey, consider cheaper options for getting in shape. You can base a fitness program around brisk daily walks and inexpensive hand-held weights or resistance bands. Many recreation departments offer discounted fitness classes to local residents, and many schools open their pools to the public for inexpensive lap swimming. You might also consider buying used exercise equipment — or sharing the cost with a friend.
Step 6: Go for it!
You've thought through your likes and dislikes and the pros and cons of various types of fitness programs. Now it's time to get physical! Remember to start slowly and build up intensity gradually. For most healthy adults, the Department of Health and Human Services recommends:
- At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week
- Strength training exercises at least twice a week
Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.
Previous page(2 of 2)
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Sept. 17, 2009.
- The adult fitness test. President's Challenge Program. http://www.adultfitnesstest.org/adultFitnessTestLanding.aspx. Accessed Sept. 17, 2009.
- Teixeira PJ, et al. Mediators of weight loss and weight loss maintenance in middle-aged women. Obesity. In press. Accessed Sept. 17, 2009.
- Fitness fundamentals: Guidelines for personal exercise programs. The President's Council on Physical Fitness and Sports. http://www.fitness.gov/fitness.htm. Accessed Sept. 17, 2009.
