While you might not be able to afford a personal trainer or an instructor that will explain the science behind most exercise programs it does not mean you cannot educate yourself and consider the basic factors that make up one’s personal exercise plan.

Things to consider are duration, frequency, intensity and how to incorporate all three to make to the most out of your workout.

The intensity of the workout can be scientifically measured however for this purpose what is meant by the intensity is whether the exercises that you do are of high intensity, moderate or mild. A 2-mile jog might be a mild or moderate exercise for a professional athlete however will mean high intensity and more strenuous exercise for most of us. General health and fitness levels should be considered, however studies have shown that in the long run, of course with a premise you are not a professional athlete, mild to moderate physical activity is all it takes to achieve optimum health and fitness levels.

While considering frequency of exercise it is said body needs a half an hour of physical activity 5 days out of 7 in the week. While it does seem like a lot at first, again we are talking about mild to moderate, not running like an Olympic athlete, a mere walk will suffice.

Which brings us to duration. As said before half an hour, 5 days a week should be enough. However it you have put physical activity on the backburner for some time, it might take a while to achieve these 30 minutes. In case there are some health concerns like chronic disease or old injuries, consult your doctor or a trained professional that will help you with any questions you might have.

To bring it all together, mild to moderate, 30 minutes, 5 days a week. It indeed does sound like a lot, especially if you spend an 8-hour workday sitting in front of a computer, or in front of a TV. And like with anything you have perhaps neglected in the past, it might take will power, perseverance and getting used to. However with the growing rate of obesity in the US and the UK and high percentage of coronary diseases, it is obvious we are not moving as much as we should be. And if you persevere you will reap the benefits much sooner then you think.

Walking is the best and most economical form of exercise. Not only that, research also proves that the value of walking as a low-impact exercise greater than that of doing fast-impact exercise. In fact it has been noted that the that casual walking exercise causes no harm at all, unlike for some strenuous form of exercise when not properly and correctly performed can cause too much pain and soreness in the joints and muscles. The advantage of having walking as regular exercise, as what the title speaks for itself is of course the economical form of being healthy and fit. There is no need for you to enroll in an expensive gym or hire an instructor in order to lose calories and maintain a healthy lifestyle. Walking for fitness alone can give you all the flexibility to exercise wherever and whenever you want.

Consider the weather to be rainy or snowy. Of course no outdoor walking will be done practically. If this happens, never allow any bad weather ruin you’re your best regular form of exercise. You can always take a thirty to forty five (30-45) minute walk inside the house from the living room to the kitchen and to any place that you can step into it. Having an indoor back and forth walking exercise is much better than sitting all day long in front of the television and waiting for the weather to stay calm. When seasons like these seem to be lonely, do not tolerate yourself to get bored and sleep all the time. Remember that doing activity such as walking keeps you active, increases mental alertness, boost your energy levels and improve your overall well-being as well, so there is no reason for you to be affected with the lonely seasons as long as you do the walking regularly.

Starting your walking program is much easier than enrolling yourself as a member in an expensive gym. As a matter of fact, the only essential thing you will need for this exercise is just a pair or comfy walking shoes; trend comes along as a follow up in order to enjoy the activity much more. Having your MP3 player with your earphones in it is helpful in setting a steady pace as well as inspiring your own self with your selection of music. Walking with a friendly music will encourage you to keep up your step and listening to inspirational or motivational speakers while walking can often encourage you to walk in a more distant place.

Beginning a walking program can help you reduce your weight and reduce your risk of coronary heart disease, increase your bone density, reduce stress and benefit the joints. Always remember that starting a walking program can help you reduce your weight and reduce your risk of coronary heart disease, increase your bone density, reduce stress and benefit the joints.

Lets face, as if it was not plainly obvious, men and women are different. And as such both women and men have different fitness and workout needs. While men make it a prerogative to work on their muscle strength, most women will do little or no strength training in favor of treadmill or trim bike. The purpose of women’s exercise routine should be to lower the excess body fat, improve the muscle tone, it is not to loose your curves altogether. It does not mean to give up on the Stairmaster or treadmill altogether, it means your exercise routine should incorporate some free weights as well.

With a workout that uses free weights the main difference between men and women is in the chest area. While men should concentrate on the chest muscle, for women the accent is on the upper back, which should give the shoulder blades more strength to pull together and support the chest. It will also give you a better posture.

Stomach muscles are the weakest areas for most women, regardless have you given birth or not. Why, apart from purely vain reason, is the stomach area so important? Because if this particular area is weak, the back will take the strain, which in the long run can lead to chronic back problems. And there is no need for a special machine to help you get those abs you have always wanted, simple sit ups will do the trick. It will take a while, however with determination it can be done.

If gym is not your thing, then Pilates or yoga is a good physical activity to consider as it might not burn the calories, but it will strengthen, tone and elongate the muscle you never knew you had. It is estimated that women who do not exercise regularly over a period of 10 years loose approximately 5 pounds of muscles. This leads to lower metabolic rate, metabolism slows down and it is even more difficult to loose weight that you have gained.

So find that gym you will enjoy going to or find an exercise class that addresses your fitness needs. It might be a good idea to join a women’s only gym club, as it will have machines and classes that are aimed especially at your needs. Do some shopping around and find what suits you best the choices are endless.