Exercise is as important as the food we eat.  Regular exercise keeps our metabolism up, which in turn burns more calories.  It also tones and builds our muscle mass.  Any additional muscle mass increases the body’s metabolism, so   even while your body is at rest, you are burning more calories than you normally would. 

This does not mean you want to build as much muscle mass as possible; it just means that any additional toning or muscle building, no matter how small, will increase your metabolism.  Building bulky muscles usually requires an inordinate amount of training and is not likely with the program described here.

A combination of weight training and cardiovascular training is ideal for a healthy body.  Weight training increases your metabolism, strength, energy, self-confidence, attitude, coordination, and balance. It also strengthens your joints and bones, improves your posture, and decreases your blood pressure. 

A cardiovascular training regimen increases your energy, metabolism, muscle strength, and decreases anxiety and depression. Cardiovascular exercise has also been shown to help reduce the risk of various medical conditions, including stroke, diabetes, osteoporosis, and heart disease.  You are advised to consult your doctor for medical clearance before implementing any exercise program.

You should start by doing 20 minutes of cardiovascular exercise, plus an additional five minute warm-up and a five minute cool-down, three times a week.  Eventually, this can be increased to 60 minutes. 

According to the American College of Sports Medicine, you should train in your heart rate zone.  Calculate 220 minus your age to get your Maximum Heart Rate — the maximum number of times your heart can beat in a minute. Multiplying that number by .60 and then by .80 gives you your personal heart rate training zone. 

Pick an activity you enjoy, whether that’s swimming, jogging, biking, or something else.  You can even mix it up so you don’t get bored.

Weight training should be done at least two times each week, preferably on non-cardiovascular training days.  The workout itself should not take longer than 60 minutes.  The key is to work on the major muscle groups.  You also want to choose exercises that target multiple muscle groups at the same time so you work on the most muscle mass possible during your short workout.  This will give you the most positive benefits of weight training in the shortest time possible.

Another great side effect many people experience during exercise is what is called “runner’s high.”  This phenomenon is a state of euphoria and well-being with heightened senses.  The feeling is probably due to the release of endorphins (the body’s own pain killers) during exercise.  Other athletes besides runners report these feelings as well, but it is still widely debated as to whether the “high” really exists or what causes it.  But the fact of the matter is that runner’s high is a relatively common phenomenon among athletes.

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