Exercise at Night

Most of us avoid vigorous exercise at night because it might interfere with sleep. Recent research with highly fit cyclists showed that vigorous exercise ending 30 minutes before bedtime did not interfere with sleep. This may apply more to fit people and will vary by individual, but if you have trouble getting your workout in during the day, you can give a nighttime exercise plan a try.

Cooling Down

Make sure to allow for cooling down after aerobic exercise. Do slow walking, cycling, or other easy activity after a vigorous workout until your breathing returns to normal. Never just stand still when your breathing is still heavy and your heart rate is elevated. Make sure you cool down thoroughly before you get in a hot tub or sauna.

Positive Thinking

You can use positive thinking to improve your exercise and sports performance. Don't use the words "try" or "hope." Say, "I feel great when I finish my workout," not "I hope I can get through it."

Before the Big Meal

If you know you are going to eat a big meal, adjust your exercise plans so that you exercise vigorously the day before. Your body will burn off the calories from the meal better.

Weights or Cardio?

If you are going to do both cardio and weight training on the same day, try to leave a few hours between sessions. Otherwise do cardio first if that´s what you´re emphasizing or lift first if that´s most important to your exercise plans. If you´re doing a moderate, general fitness workout, do cardio first and let that be your warmup for your weight training.

Work Out to Music

Working out to music can be fun and motivating, but it has to be the right music for you. Aside from classes that rely on a certain tempo, you can use a range of music depending on your tastes. Don´t hesitate to try cycling to Vivaldi or stretching to jazz if that´s what motivates you. You may find a dance exercise video that has a beat that appeals to you.

Set Aside Half an Hour

There are 32 half-hours left in a day, if you sleep 8 hours. Can you spare one for fitness? Make an exercise plan and schedule your half-hour right now. Go for a half hour of power or anything else that sounds good and gets you moving.

Goal Setting

You will be much more likely to exercise regularly if you set realistic goals for yourself. Set both long-term and short-term goals. You can adjust your long-term goals as the short-term goals are met. For example, if you want to weigh 140 pounds but you weigh 200, set a goal for yourself to lose 20 pounds. Then set another intermediate goal. When you get to 150, you may decide that is really the best weight for you and decide to maintain that. If you want to run a marathon but have never run before, your first goal may be to run a mile without stopping. Small successes motivate you to keep going.

Time for Results

Give an exercise routine 8-12 weeks to work for you. You will not have the physique of your dreams or reach your ultimate fitness goal in that time, but if you´re not seeing positive results and improvement with your routine, it´s time to try a different exercise plan.

Use Exercise for Mental Work

Exercise for the average person can be a time you use for problem solving or decision making. Some people do their best thinking during repetitive aerobic exercise.

Pilates

Pilates is popular with stars and athletes. It concentrates on the body's "core" and is a great way to tone, stretch, and strengthen your muscles without straining the joints. It is sometimes used in physical therapy and rehab. Your local gym may have pilates mat classes, but make sure the instructors have experience and more training than a weekend workshop. If you're really interested, and can spend more money, look for a studio or facility with highly trained instructors and special pilates equipment.

Tai Chi Benefits

Tai chi was originally a martial art, but is now used more commonly for its health benefits, and as a relaxing mind-body exercise. It has been shown to relieve the symptoms of arthritis, improve blood pressure, and reduce stress. It can also improve strength and agility, especially if you incorporate knowledge of its roots in martial arts.

Exercise Frequency

Government guidelines recommend getting at least 30 minutes of moderate exercise most days of the week. This is generally aerobic exercise, though vigorous gardening or housework can also qualify. Some weight training is also recommended for your overall exercise plan. Try to do some exercise every day. If you want to use aerobic exercise to control blood pressure or insulin resistance, you should do some at least every other day. If you want to lose weight, 60 minutes a day is recommended. That 30 minutes is a minimum.

Weekend Workouts Not Enough

Don´t save all your workouts for the weekend. Regular exercise will build up your tendons and ligaments slowly, as well as your endurance. Vigorous exercise done only occasionally can lead to torn or strained tissue, and won´t do much to improve your sports performance either. Regular workouts also lead to better health benefits.

Yoga Benefits

Yoga exercise increases muscular strength, reduces tension and stress, has a low potential for injury, is non-competitive, has spiritual and psychological benefits, and a 5000 year track record. The 84 basic yoga positions, or asanas, range from simple bending and twisting to pretzel-like contortions reserved for the most advanced practitioners.

Yoga instructors suggest that yoga be studied with an experienced teacher rather than learned from a manual. Also note that yoga teachers in general are unlicensed and unregulated. Find an experienced teacher affilated with a reputable yoga organization.
There are also good yoga videos if you can't get to a class. Use books to supplement your training.

12-minute Fitness Test

To get a good idea of your fitness level before starting an exercise program, try running or walking for 12 minutes and see what kind of distance you can cover. If you cover a mile or more you´re in decent shape. You should feel good about where you are. Start your exercise program at a more vigorous level if you do well. Don't feel bad if you don't get close to a mile. Most beginners can't. You just have to start out at a pace that is comfortable for you and increase it as your fitness improves.

Taking the Stairs

It's important to your health and fitness to stay active throughout the day, rather than just when you're working out. Walking more and taking the stairs will help achieve this. Avoid elevators unless you´re going higher than the 3rd floor (or more if you´re fit) or carrying something awkward or heavy.

Cross Training

Plan for some cross training in your workout regimen. Cross training is doing activities other than your primary sport. This can prevent overuse injuries as well as increasing workout enjoyment.

Recovery

You can expect to be a bit sore after trying a new exercise. But, in general, if you are still tired two hours after your workout, you´ve overdone it and should adjust your exercise routine.