Ideally, I would like to see my clients doing at least three days of strength training and four days of cardiovascular exercise a week.

Cardiovascular exercise can be done on the same days as strength training. For most people, it does not matter whether the cardio is done before or after strength training. At the end of each session, I would expect them to do 10 minutes of stretching.

These are known as the primary fitness components: strength training, cardiovascular exercise and stretching.

Primary fitness components should be a part of everyone’s exercise program because the benefits are so far reaching. They are also considered the foundation of any exercise program.

The biggest challenge for most people is finding time. While the above guidelines hold true, if I had to choose just one form of exercise for most people it would be strength training.

The proper strength training program will increase muscle, tone and shape, and burn calories. Additionally, if the proper intensity is used and rest between exercises is minimized, there can be a significant cardiovascular effect from a strength training program. This means that a properly designed strength training program can keep the heart rate elevated and actually lower the resting heart rate, improving the overall efficiency of the cardiovascular system.

When strength training exercises involve multiple joints and a full range of motion, they can also improve flexibility.

Three strength training sessions per week do not need to take more than 20 minutes each. For most people, this is the missing link in their exercise programs. It is not as easy as going out for a walk and it definitely takes more effort, but I assure you the results are far reaching. They will improve in everyday activities like lifting, getting out of bed and climbing stairs.

The major problem with strength training is that most people don’t have a clue where to start and what to do. Even after they have been shown what to do, most people will not stick to the program, will lose interest or will develop poor habits that result in poor exercise technique.

One of the best things a personal trainer can do is modify exercises for each individual and monitor a client’s technique to ensure they are getting the most effective and safe program.

While I would always prefer people follow the original guidelines in the first paragraph, the reality is strength training gives the biggest bang for the buck. When you are short on time and can’t fit in the ideal workout, make room for a quick strength training session. If you don’t know where to start, contact a personal trainer in your area.