Training in the morning...

Training in the morning induces an increase in the body metabolism more than at any other time of the day. People who do morning training sessions start the day of with more energy. The production of endorphin helps you getting into a better mood. Because of long inactivity and starvation during the night the warming up and stretching should be paid extra attention to. A small snack may be a good idea to ensure a sufficient blood glucose level. (fitness tip excerpt from fitness.com)

Getting Motivated

Regardless of the level of commitment you are able or willing to devote to exercise, it is important to remember that all exercises and activities burn calories and have fitness benefits. It is not as important what you do, so long as you do something. It is better to do a little, than to do nothing at all. Once you become a regular exerciser, you can begin to fine-tune the exercise program to meet your specific goals.

There are many factors that affect the motivation needed to begin or maintain an exercise program, especially if you have never exercised before. Some people are not motivated until there is a crisis, such a diagnosis of a disease or weight gain. You should start by taking a mental inventory of what exercise can accomplish for you. Then, you may ask yourself, are these benefits worth putting some time and energy into an exercise routine? In addition, it is helpful to keep the following tips in mind:

• You should not expect immediate results.
• It takes about 12 weeks to see measurable changes.
• It is important to wear adequate footwear to avoid added stress on the hips, knees, ankles and feet. Shoes should be replaced at least once a year, if not more often.
• It is helpful to avoid measuring yourself against other people.
• Everyone is different with individual goals and needs.
• You should start off slow, with a comfortable routine.
• You may want to consider getting a fitness appraisal from a fitness professional.
• The knowledge of your exercise needs and expectations helps to develop an appropriate routine.

Warm-up

The warm-up is the first step of an exercise workout. Warming-up for 10 to 15 minutes before exercise increases circulation and delivers more oxygen to the muscles. It increases flexibility by stretching muscles, thus reducing the risk of muscle injury or soreness.

Begin with five to 10 minutes of a slow activity. It is a helpful to spend a few minutes walking, jogging, or marching in place. This should be followed by mild stretches to warm up the muscles, raise the body temperature, and increase blood flow before the actual exercise begins.

Flexibility

Flexibility exercises increase range of motion in the body’s joints and keep muscles supple. Flexibility allows greater freedom of movement, improves posture, increases relaxation, releases muscle tension, and reduces risk of injury.

Flexibility is hereditary and primarily due to your gender, age and level of physical activity. You tend to lose flexibility with age, but this is usually a result of inactivity rather than aging. Increasing and maintaining flexibility is achieved through performing stretching exercises. Stretching should be a slow and gradual process.

You should start each stretch slowly, exhaling as you gently stretch the muscle and inhaling as you relax. It is important to hold each stretch for at least 10 to 30 seconds. You should stretch to the point of mild discomfort, not pain. It is helpful to avoid bouncing while stretching to minimize muscle strains.

If a stretch hurts, you should not push yourself too far. Also, you should never stretch a muscle when you have not done a proper warm-up. Stretching a muscle when it is "cold" increases the likelihood of injury.

Strength and Weight Training

Strength and weight training are defined as activities designed to build muscular strength and endurance, which maintains lean muscle tissue. Such exercises may include pushups, free weights or weight machines.

In a weight-training program, a routine consists of sets and repetitions (also called "reps"). Repetitions are the number of times one lifts the weight without resting; a set is the completion of a predetermined number of repetitions (or the number of successive repetitions performed without rest).

An average weight training routine may consist of three sets of 12 repetitions. For the average person who is trying to improve appearance and bolster health, multiple sets may not be necessary. One set of eight to 12 repetitions, working the muscles to the point of fatigue, is usually sufficient.

To avoid strength imbalances, it is important to work all major muscle groups. It is wise to consult a certified fitness professional to develop a program and learn safe lifting techniques. Some important strength training principles are listed below.

• You should perform each exercise through a full range of motion.
• It is helpful to concentrate on proper form and maintaining control.
• It is important to avoid locking joints by always keeping a slight bend in the arms and legs.
• You should use a one to two count on the lift and a three to four count on the release.
• It is important to maintain a normal breathing pattern by exhaling on the lift and inhaling on the release.
• The last two reps should be difficult to achieve. If the last two reps are not difficult, then you should use heavier weights.
• Muscle rebuilding generally requires 48 hours, so it is best to lift every other day.
• It is helpful to begin by working larger muscle groups and then, move to smaller muscle groups (back, then shoulders, then biceps).
• Improvement is based on the overload principle. "Overload" means that in order to improve the performance of your body's systems, that system must work harder than it is accustomed to working. "Muscle overload" means that in order to continue developing strength or endurance, the muscles must be challenged to do more.
• Beginners should start with a weight that you can comfortably lift and build slowly. Once you are comfortable with your routine, you can increase the overload by performing an additional exercise for each muscle group, increasing your repetitions, or increasing the weight by 5 percent. In general, every six to eight weeks, you should change your strength-training program.

Aerobic Exercise Programs

The appropriate frequency, intensity, and time of an aerobic program will vary from person to person. In general, when you begin an exercise programs, you should review your goals, time commitment, current activity level and age.

Then, you can decide how often, how hard, and how long you can exercise on a regular basis. When you are just starting out, it is more important that you focus on frequency and time rather than intensity. Then, once you are able to exercise at least three times a week for 20 minutes, you can begin to concentrate on intensity.