Daily exercise workout that will tone the muscle and strengthen the heart and lungs.

We know daily exercise come easy when we are young with scool activities, sports, playing. However as we get older we sometimes need help to get in enough activity to aid in losing extra pounds, reduce the risk of coronary heart disease, and help control blood pressure. For me there is no better feeling than the feeling I get when I just finish my excercise routine. I feel like there is no problem I can't handle, the world is at my feet, and I can do anything my little heart desire. However, There is no one excercise that will provide total fittness so here is a simple 4 step easy to follow formula to get you started.

Step 1. Warm-up/stretching (3-5 minutes)

This warm-up is designed to slowly warm, and stretch the muscles, increase the heart rate, and prepare all you joints for more vigorous activitiess. This is a very impotant step to prevent injuries from occuring.

Try walking slow with gental arm swings, or slow bicycling, or slow swimming using different strokes. The key is to do it slow. Gradually increase your pace. Once your muscles are warmed you can do easy comfortable stretches.

Step 2. Aerobics (20-40 minutes)

Aerobics main focus is strengthening the heart and lungs. This will only work for you if you can do rythmic excercise for 20-40 minutes. A good aerobic excercise include brisk walking, jogging, swimming, bicycling, cross-county sking, rope skipping, and aerobic dancing. Choose and activity that you enjoy and one you would do at least 3 times per week. Best done on alternate days.

Target your heart rate:

All of us have a specific range of heart rate in which we achieve the best effects from exercise. This allows us to exercise enough to achieve good results without over doing it, which can sometimes lead to tragic results. Keep in mind that exercising below the target range will provide very little benefits to the cardiovascular system.

Calculating your hear rate:

First you will need measure your resting pulse. It is always a good idea to check your pulse before you start to exercise especially if you are a new exerciser and again about every 3 to 5 minutes during you exercise routine untill you get the same count 3 times and then when you cool down. The goal is to bring your pulse rate into the target range and keep it there for about 20 minutes or more. Checking your pulse mean you will have to stop for 10 seconds each time you take your pulse but than pick up at the same pace. Toward the end of your exercise count again after 3 minutes of cool-down and finally after you have rested for 10 minutes. At the 10-minute point after moderate activity, you should be back to near your resting level.

Tip: To make sure you don't overdo it take the talk test. If you can talk during your exercise without gasping or choking then you should be ok, however if you can't slow down you could be over doing it.

Step 3. Cool-down/Stretching (5-10 minutes)

The cool-down peroid is just as important as the warm-up. It is designed to slowly cool the body, lower the heart rate, improve flexibility, and reduce the chance sore or stiff muscles and injuries. This exercise is done in reverse order than the warm-up.

Slow your aerobic activity to a gradual pace. Stretching is very impotant and productive during the cool-down phase when your muscles are warm and well lubricated. Remember to do slow gradual stretches. Hold for a count of 10 tries not to bounce because that could cause an injury. Exhale as you stretch inhale as you relax. Don't hold you breath. Do some stretching everyday try a stretch break instead of a coffee break.

Caution: If it hurt you have gone to far or doing it incorrectly

Step 4. Muscle stength and endurance (10-30 minutes)

This is the final phase of a good excercise routine it is one that will improve muscle strenth and endurance which is important in our fight against fatique and exhaustion from daily activities as wellas as improving athletic performance. It is sometimes known, as muscle tone exercise will also help you look better and feel energetic. It is advised that you work with an exercise specialist from a YMCA or a fitness center. Here are a few simple safe and effective muscle strengthning exercise.

Bent knee curl-ups- lie on your back with knees bent (60 degree angle) and feet flat on the floor. Reach for your knees with hands while tucking your chin and lifting your shoulders up. Remember to lift your shoulders and not force your head up and forward to avoid neck problems.

Curl up and uncurl down slowly. Do not hook your feet under anything. Start with 5 repetitions, increasing 1 per day until you can do 25-30 comfortably. If you experience increasing pain stop This is good for firming the stomach muscles

Push-ups this could be the key to pain prevention if you have a disc-related back pain. It recommended that you start all exercise with a few push-ups.

Lie face down with hands at shoulders, palms flat. Press up your body should leave the floor with feet still touching the floor hold for 5 seconds than lower you body only to repeat again. (3-10 times)

Side leg-lifts this exercise work the abs especially the hard to get at obliques as well as the inner and outer thigh.

Lie on you right or left side with all body parts lined up start you leg lifts slowly (10-20 times) for each leg

Chin-ups this is an excellent upper body strengthening exercise it will work the shoulders and forearms.

Done by gripping the bar with both hands and you will slowly lift your entire body so that you chin touches the bar (2-5 times or more)

Tip: Remember to stay hydrated drink plenty of water everyday and especially during your exercise routine.

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