The type of exercise you select depends on your individual goals and health needs. Regardless of the type of exercise done, you should adhere to the general principles such as specificity, progressive overload, adaptation, etc.

The following is a summary of the appropriate exercise for several potential fitness goals.

Fitness Goal	Appropriate Exercise
Cardiorespiratory (aerobic) fitness	Aerobic exercise
Increased muscle strength	Resistance training (heavy weights, low reps)
Increased muscle endurance or toning	Resistance training (moderate weights, high reps)
Increased speed	Anaerobic training (short, high intensity intervals)
Increased performance in power events	Anaerobic training (very short, very high intensity intervals)
Increased range of motion (flexibility)	Stretching exercises
Weight loss (decreased body fat)	Aerobic exercise
Weight gain (increased muscle mass)	Resistance training
Stress management	Aerobic exercise or relaxation exercises
Improved appearance	Aerobic or resistance training
Relaxation	Aerobic or flexibility exercises
Delay aging	Aerobic or strength training
Reduce coronary heart disease risk	Aerobic exercise
Reduce osteoporosis risk	Weight bearing aerobic activity and/or resistance training
Increased longevity	Moderate intensity physical activity (accumulate 30 minutes over the day)
Improved health	Moderate intensity physical activity (accumulate 30 minutes over the day)

Fitness Program Guidelines Summarized

Aerobic Exercise	Resistance Training	Stretching Exercises
F: 3-5 d/wk	F: 2-5 d/wk	F: 3-7 d/wk
I: 60-90% HRmax	I: moderate to heavy	I: stretch to discomfort
T: 15-60 min.	T: 20 min. minimum	T: hold stretch 15-60 sec.
T: aerobic (continuous, rhythmic, dynamic, large muscle)	T: isotonic (free weights, machines) or isokinetic (machines)	T: static (safest), PNF, ballistic stretching

Physical Activity and Health

If you choose not to adhere to the fitness guidelines, you should try to get 30 minutes of moderate intensity physical activity (accumulated throughout the day) on most days of the week to reduce your risk of chronic health problems and early death.