Balanced workout plan key to overall fitness

The big day has come; you've finally decided to give exercising regularly a real effort. You've made time in your busy day, pulled on your sneakers and made it to the rec. So ... what comes next? If you're not sure how to start, you're not alone.

Many people find choosing what to include in their fitness regimen can seem like a bigger task than the exercise itself.

A balance between the three major components of an exercise program is important for every exerciser, from marathon runners and athletes to someone who is just getting started. These major components are cardiovascular, strength and flexibility training. All of these come in a variety of activities to suit any preference.

Cardiovascular training is probably the most diverse category of the three. The American College of Sports Medicine defines it as exercise that uses "large muscle groups in activities that are rhythmic or dynamic in nature over a prolonged period."

What this means for the exerciser is there are many enjoyable ways to get the recommended 30-60 minutes, three to five days a week in. Anything that gets your heart rate up and you moving can count. Try out a group fitness class such as step aerobics or cycling, jogging or swimming to see what suits you. Even the walk across campus with your backpack counts toward those 30 minutes a day.

Strength training is also important. While this aspect of fitness seems to be loved by men and shunned by women, it has major benefits that shouldn't be ignored by anyone. Strength training keeps your muscles toned and can help in reducing the amount of body fat one has. Strength training also helps to keep bones strong, preventing the risk of injury now or osteoporosis later in life.

Starting a strength training program can seem overwhelming, but starting simple is key to sticking with it. If someone has no experience, they can start by trying machine weights that guide the user through the motion. Following the American College of Sports Medicine's recommendations, choose eight to 10 machines that work major muscle groups (chest, legs, back, etc.) and do eight to 12 reps on each of these machines twice a week. This is a good starting point and can be expanded once you are comfortable doing so.

Flexibility is probably the most overlooked facet of fitness by men and women alike. Stretching reduces the risk of muscle soreness and injury along with helping to improve posture and acting as a form of stress relief for some. Stretching three times a week for at least 30 minutes is ideal, but even five to 10 minutes of post-workout stretching after every workout is better than nothing.

Make sure you've warmed up for at least five minutes before stretching and be sure not to "bounce" to stretch farther. Taking it easy is important; static stretching should be slightly uncomfortable if pushing yourself but never painful.

Cardiovascular, strength and flexibility training are all equally important to any exercise program. Now that you know what to do, why it's important and how to start, the question to ask yourself is when would you like to begin?