If you are to benefit from long-term exercise, you should plan an exercise programme to suit your individual needs. For general fitness, you should exercise for at least 20 minutes, three to four times each week. Swimming, jogging, cycling, and brisk walking are all popular and highly beneficial activities. Each exercise session should consist of warm-up and cool-down exercises which enable you to stretch all parts of your body. Many general fitness exercisers benefit from incorporating at least one strength-training session into their weekly exercise programme. It should include at least one arm and shoulder exercise (e.g. bench press), one trunk exercise (e.g. trunk twist), and one leg exercise (e.g. leg press) with two or three supplementary exercises to strengthen specific muscles. When setting your exercise programme, you should predetermine the exercise intensity and total workload. For strength training this will include planning the number of sets, repetitions, and weights to be used in each session. Be careful to conform to fundamental training principles (see overload principle;progression; and specific training principle) so that you obtain maximum benefits from the exercise.
Subjects: Medicine and Health.