Because the American Public Health Association revealed in December 2008 that the United States failed to improve average fitness for the fourth year in a row.

Plus the fact that there is a lot more weight loss surgery now than four years ago.

In the U.S only about 25% of adults are involved in any kind of vigorous exercise program at least three or more times a week and 55% do no physical activity at all.

Some of the reasons we need to be involved in exercise are:

Stress relief.

Exercise stimulates brain chemicals, which will leave you happier and calmer after the pressure of work and daily life. Exercise can also reduce anxiety and depression.

Illness. 

Exercise reduces blood pressure, lowers cholesterol levels, helps prevent type 2 diabetes.

Weight management.

Exercise burns calories. The muscles call for energy that is supplied into the blood stream from body fat. The more energy called for at regular intervals, the more body fat is reduced.

Heart and lung gains.

Exercise sends nutrients and oxygen through your blood stream and increases the supply to your cardiovascular system and upping your energy levels.

Sleep better.

Exercise later in the day will assist you to sleep better and more deeply.

Better sex life.

Exercise increases energy levels and blood circulation to the body and brain, so as you get older this is an important side effect.

Just for fun

Exercise increases the release of chemicals in your brain that will release new found enjoyment the more you workout. And there are lots of fun ways to exercise from dancing to football.

If you’re moving, you’re exercising.

So what is Fitness?
“The ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge”  says the Dictionary.

Before starting any fitness program, you need to know just where you are now and decide what level of fitness you wish to achieve.

Is it all about losing weight or do you want to put on chest and shoulder muscle? Slender legs?

Start by measuring your cardio respiratory endurance levels which is your body’s ability to deliver oxygen and nutrients.

Take your heart rate and then exercise by stepping up onto a box or platform approx 12 inches high and stepping down again. Repeat this without stopping for 3 or 4 minutes and then take your pulse again.

At this point start a daily diary and write down the results.

Next check on muscular endurance or the ability of muscles to perform repeated workload. How many push ups can you do? Enter in your diary.

Now check your muscle strength by lifting some weight.

Don’t overdo this and cause damage before you start. Just a weight that you can check back against as your program continues.

Flexibility or the distance joints can move. Touch your toes. How close can you get? Side turns, arms up behind your back. Diarise your results.

Body composition can be calculated with the BMI calculator and will change week to week as your weight and fitness improves.

As you start to build muscle the changes won't be large as muscle weighs twice as much as fat; just looks better.

When beginning a fitness program, think about the level you wish to achieve. Do you want to just look better in the mirror and have clothes fitting more comfortably or do you want to go on  into the early stages of body building for better muscle tone and muscle definition?

Staying focused is the hardest part of all.

Even harder than actually doing the exercises. Excuses as to why you can do them later, too tired, too busy etc will keep presenting themselves right up until it becomes a habit.

Once you start a training session, it can be quite enjoyable and so it's easy to continue.

Just getting started each time can be the problem. So set and write down in your diary rewards for each level of your goals.

Because getting to each goal is quite an achievement.

Now do you join a gym? Once you arrive at the gym, doing your full routine workout comes naturally but you have to make time to get there and time to train.

Plus the membership fees.

Easier not to go and promise yourself “tomorrow”.

What about a home gym? No time wasted traveling and parking, its all in the garage or spare room. No fees but there are no other people to push you and the sofa is closer.

If you train at home, get some support from those around you to help keep you motivated.

Morning exercise suits many as they feel more energetic during the day while evening training before eating changes the days pace and can help reduce stresses that built up over the day.

Whatever suits you.

If you're going to workout at home you'll need some basic equipment.

One item easily overlooked is the Kettlebell.

A Kettle bell is an iron ball with a handle on top and comes in a variety of different weights.

Since the weight hangs from your hand rather than within your grip, any exercise performed with a  Kettlebell requires extra effort from other muscles just to keep you and the weight balanced.

So you end up getting a bit more of a workout as the muscles that are your central core (chest, abdominals and legs) strive to counteract the weights momentum.

Great piece of equipment to use if you're in a hurry.

Remember to warm up before starting with a series of stretching exercises to increase blood flow and reduce damage.

By cooling down afterwards you allow the heart rate to get back to normal slowly and reduce the onset of muscle soreness and cramping.

One of the main ingredients of any fitness program is Water.

Lots of it.

Water will stop dehydration and flush your system of toxins.

For more information visit Fitness Exercise Programs

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