A series of quick hit exercise and fitness tips from lifetips.com.12-minute Fitness Test
To get a good idea of your fitness level before starting an exercise program, try running or walking for 12 minutes and see what kind of distance you can cover. If you cover a mile or more you´re in decent shape. You should feel good about where you are. Start your exercise program at a more vigorous level if you do well. Don't feel bad if you don't get close to a mile. Most beginners can't. You just have to start out at a pace that is comfortable for you and increase it as your fitness improves.
Weight training and stretching exercises go hand in hand. It is not true that weight training makes you inflexible, as long as you use full range of motion and do muscle stretching. In contrast, aerobic training, like running, can make your muscles tight, so aerobic athletes need to stretch even more than other athletes.
Core Exercises
Core exercises refer to exercises that target the abdominal and low back areas. You will find some exercise for the glutes will help, too, as these areas function together. Pilates exercise specializes in the core, but some traditional strength exercises like crunches and back extensions also are effective. You can work these areas every other day. Start with one set of crunches, an exercise for the oblique abs, and an easy back extension, if you are out of shape or recovering from surgery. Increase difficulty slowly. If you're in good shape, start at an appropriate level. Remember, you will not see abdominal definition unless you have a low percentage of body fat, but it's important to have strong abs anyway.
Exercise Frequency
Government guidelines recommend getting at least 30 minutes of moderate exercise most days of the week. This is generally aerobic exercise, though vigorous gardening or housework can also qualify. Some weight training is also recommended for your overall exercise plan. Try to do some exercise every day. If you want to use aerobic exercise to control blood pressure or insulin resistance, you should do some at least every other day. If you want to lose weight, 60 minutes a day is recommended. That 30 minutes is a minimum.
