HomeApple LifeAsk Us Contact Us

Sample Menus

Exercise program




Massage / Recommendation

Exercise Program

To make healthy physical, emotional, and spiritual improvements, you need to exercise and work on all of your body’s systems a little harder than usual. When you decide to start your exercise program, you have to ask yourself four basic F.I.T.S. questions:

Frequency: How often can you exercise?

Intensity: How hard can you exercise?

Time: How long you can perform an activity?

Smile: How long can you keep smiling while you exercise?

We at Nutrilligence, suggest the following frequency and types of activities necessary for an average, healthy person, to maintain a minimum level of overall health. These guidelines address basic exercise requirements for those with an average fitness and health condition. All exercises can be easily incorporated in your everyday lifestyle. We included some of the most popular generic exercises for six basic categories. You can engage your new exercise program in any fitness organization (gym), or you can chose to exercise on your own in your home, on the street, at the local park or on the parking lot at your work.

Simple six-level exercise program for everyone

  1. WARM-UP - 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations.
  2. MUSCULAR STRENGTH - a minimum of two 15-20 minutes sessions per week that include exercises for all major muscle groups. Lifting weights is the most effective way to increase strength; however, walking with light weights in your hands will also do the job. For those of you more adventurous, try sports where majority of muscle groups are included, such as windsurfing, rock-climbing, rowing, gymnastics….you get the idea.
  3. MUSCULAR ENDURANCE - at least three 15-20 minute sessions per week that include exercises such as pushups, sit-ups, pull-ups, and moderate weight training for all major muscle groups.
  4. CARDIORESPIRATORY ENDURANCE - at least three 15-20 minute of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.
  5. FLEXIBILITY - 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warm-up or during a cool-down.
  6. COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching, to cool down the muscles and body systems.

To stay motivated with your exercise program you should

  1. Find your exercise partner
  2. Start an exercise log or journal
  3. Schedule your workouts
  4. Wear comfortable clothes
  5. Drink enough clean water
  6. Eat after, or at least two hours before workout
  7. Entertain yourself while exercising (portable music device)
  8. Evaluate your progress
  9. Make exercise the habit of your new lifestyle
  10. Smile!

Health benefits that come from exercising

  • Resistance to fight infections
  • Reduced cholesterol levels
  • Increased muscle strength
  • Reduced risk of high blood pressure
  • Reduced risk of diabetes and heart disease
  • Reduced risk of high blood sugar
  • Lower risk of lungs problems
  • Lose, gain or maintain weight
  • Increased brain function
  • Happier lifestyle


  1. 1. The Fitness Jupmsite
  2. 2. Mercola web site

Copyright © 2008 nutrilligence
Design by
All Rights Reserved.
Terms and Conditions