• Start slow and work up! Always consult a fitness professional for advice on getting started.
• Use the FIT Principle to start your program and adjust it along the way.
• Frequency – How often do you exercise? Begin with two days a week of cardiovascular training, and work up to at least 3-5 days a week of cardiovascular training, ranging from 20-60 minutes a day. Start strength training 2-4 days a week. Again, Start at the low end of the recommendations and work your way up. Listen to your body.
• Intensity – How hard are you exercising? You should monitor your target heart rate in order to know how hard you are working during exercise. See our target heart rate information page and target heart rate calculator for target heart rate guidelines on intensities at which to work at the beginner, intermediate and advanced levels.
• Time – How long are you exercising? Again, start slow and build up. Start with just 5-10 minutes of cardiovascular exercise, and work your way up to the recommended 20-60 minutes of cardiovascular exercise a day. With strength training, devise a program with up to ten exercises, doing them 2-3 times each. However, start with only performing 3-5 of those exercises, only once through. Each week, add another exercise and or set. Work at your own pace, and listen to your body!
• Rest is as important as exercise is, so plan it in your schedule as well.
• You can make your program harder or easier by adjusting any or all of the FIT principle components. It’s simple!

Try them all!!! Of course, consult a physician and a fitness specialist concerning special conditions, prior to any exercise. You should change up your program from time to time to keep from hitting plateaus, and from reaching burn-out. Keep your muscles guessing. The following are examples of different types of exercises. For more specific information, our fitness Specialists at Covenant LifeStyle Centre are available to assist you.

• Cardiovascular – running, walking, jogging, jumping rope, riding a bike, spinning/pacing classes, elliptical trainers, Stairmaster, using stairs, rowing, skiing, swimming, water aerobics, aerobic dance, racquetball, tennis, skating, basketball, etc.
• Strength training – Free weights, machine weights, some forms of Yoga and Pilates, weight training classes, isometric exercises, etc.
• Group Classes – some examples included: Yoga, Pilates, Tai Chi, Spinning/Pacing, Weighted Workout, water aerobics, Trekking, Grand Bodies, Swinging Seniors, Stretching, Fat Burner, Belly Busters, Power Step, Body Pump, core conditioning, Bosu ball, etc. With the advancement in fitness, the number and types of classes offered is unlimited. Visit Covenant LifeStyle Centre for a class schedule and explanations of some of the above-mentioned classes.