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How to Create a Good Exercise Program

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Lets face it, exercise can be very difficult especially if you are not really sure what you should be doing at the gym.  There are many different kinds of exercises and machines, each with its own benefits.  Creating a good balance of exercise is important to have a great workout and feel better.  Exercise can be broken down into two main categories, aerobic and anaerobic.

Aerobic exercises are any form of exercise that makes the body use excessive amounts of oxygen over a long period of time.  During aerobic exercise, you should try to run your heartbeat between 70% to 80% of your maximum heartbeat rate.  To determine what your max is, take 220 and subtract your age.   Some examples of aerobic exercise are running, riding a bicycle, dancing, swimming, and playing sports that require long periods of steady movement such as tennis, racquetball, soccer, and basketball.

Anaerobic exercises require quick, powerful movements requiring large amount of oxygen intake for a very short period of time.  The most commonly used method of anaerobic exercise is weight lifting with free weights or machines.  Another form of anaerobic exercise is stretching.

Whether your goal is to lose weight or gain muscle, it is important to implement both kinds of exercise into your workout.  Doing aerobic exercise will burn calories if your goal is to lose weight or warm up your muscles if your goal is to gain weight.  Anaerobic exercise will burn fat cells quicker than aerobic exercise if your goal is to lose weight or tear your muscles which will make them bigger if your goal is to build more strength.


Wade Boden is the Artwork Director at Robbins Sports, an online vendor of Tanita Body Composition Scales, Basketball Uniforms, and more Sporting Goods Equipment.