Frequency:  How many times per week you exercise.  Your schedule and the amount of time you need to recuperate from workouts will help to establish the frequency of exercise.

Intensity:  The amount of effort or work that you use to perform an exercise.  The intensity level must be set at a reasonable level that is sufficient to accomplish a training effect but not too extreme as to cause injury or prohibit you from performing the exercise over a sufficient amount of time.

Time/Duration:  Time is how long your exercise session will last.  The intensity and type of exercise will effect the time.

Type:  The form of exercise or activity that you will perform, i.e., walking, swimming, weight training, biking, etc.

Warm-up:  Gradually prepares your body and mind for the workout.  Elevates body temperature and increases circulation of blood and oxygen throughout your body.  The intensity level of the warm-up is very low.  Performing a warm-up prior to your workout reduces the risk of injury.  Examples of a warm-up include:  walking, biking, light jogging, etc.  Avoid stretching prior to the warm-up.  The warm-up should last about 5 to 10 minutes.

Cardiovascular conditioning/Aerobic Exercise:  Exercise that elevates the heart rate over a sustained period of time to strengthen the heart, improve functioning of the cardiovascular system, and to decrease the risk of cardiovascular disease.  The recommendation for cardiovascular exercise is 3 to 5 days per week with sessions lasting between 20 to 60 minutes.   

Strength training/weight training:  Exercise with resistance to increase muscular strength, endurance and size.  The resistance must be sufficient to overload the muscle and the muscles must continue to perform this exercise against a gradually increasing workload to achieve a training effect.  Types of strength training include:  free weights, machines, hydraulics, etc.  Some additional benefits of strength training include:  decrease muscle atrophy, risk of osteoporosis, and increase your metabolism.  The recommendation for strength training is a minimum of 2 days per week, one set of 8 to 12 repetitions, and a workout comprised of about 8 to 10 exercises that involve major muscle groups.

Cool down:  Slow down movement, lower intensity level and gradually allow the body to lower temperature and heart rate.  Walking is a good way to cool down.  The cool down should last about 5 to 10 minutes.

Stretching:  You can stretch after your warm-up and definitely at the conclusion of your workout.  Stretching helps to improve flexibility of your joints, improves strength, decreases muscular soreness and it helps the body to relax after vigorous exercise.  Maintain the stretch position for approximately 10 to 20 seconds.  Never bounce!  You should feel slight tension in the muscles.  Stretching should be done for about 5 to 10 minutes.