How can I choose a good exercise program?

It is important to evaluate any exercise program that you are considering. Whether you have been exercising for a very long time or this is your first experience with and exercise program. The following are questions that can help you evaluate your fitness program. Start with 100 points and subtract points for deficiencies. Answer ‘yes’ or ‘no’ to the questions. Take a look at each question when evaluating an exercise program that interests you.

The following are questions that can help you evaluate your fitness program. Start with 100 points and subtract points for deficiencies. Answer ‘yes’ or ‘no’ to the questions.

Does your program include sufficient aerobic exercise for cardiorespiratory fitness (at least 20 minutes, three days per week)? If no, subtract 10.

Does your program include strength and muscular endurance exercises, such as push-ups and abdominal crunches? If no, subtract 5.

Are there strength exercises for all major muscle groups? If not, subtract 5.

Does your program include flexibility exercises? If no, subtract 10.

Does your program allow for varying fitness levels, such as starting out slowly and working your way up?v If no, subtract 10.

Does your program take a reasonable time at each session – at least 20 minutes, but not more than an hour – at least three days per week? If no, subtract 10.

Does your program include a warm-up and cool-down? If no to either, subtract 5; if no to both, subtract 10.

Can the program be performed with only basic equipment such as shoes, small weights, or a jump rope? If no, subtract 10.

Is the your program safe? Do you have sufficient knowledge to design your own fitness program? Or have you had your program checked by a fitness specialist? Are the principles for training included in your program? If no, subtract 10.

Are you using a program made by a promoter that is not backed up by research? Does it make claims such as “no work fitness,” “cures your heart disease,” or “redistributes your cellulite”? If yes, subtract 10.

Does the program promote a lifetime fitness plan based on a variety of enjoyable activities? If no, subtract 10.

Source: Lori Turner and co-authors, “Life Choices,” (New York: West Publishing, 1992), adapted from Table 7-3, pp. 189.