Finding the Best Free Exercise Program

Learn What Works for You

There really is no "best exercise program" but there may be one that's best for you. There really are three key criteria toward chosing the best one to meet your needs.

The program is effective. You see actual results.
You enjoy the program.
The program is moderate and sustainable, with a low chance for injury.

If the program can meet those criteria, then it certainly may qualify as an optimal program for you. But there are more details we can consider to determine if it's going to be effective and sustainable. The only way to really decide if you like a program is to try it and find out.

Exercise Program Effectiveness

For a program to be optimally effective it should incorporate resistance training and cardiovascular training. To get the most out of cardiovascular training, the program should delve beyond aerobics and push you into and out of your anerobic zone. This is an intensity level you cannot maintain for more than a minute or two.

Resistance training is necessary even in women or those who do not wish to build bulky muscles. Those wishing to simply reduce body fat will find that it is far easier to lose and maintain lower body fat with a resistance training program. The increased muscle density obtained from resistance training will help to increase metabolism and maintain insulin levels at a more normal rate.

A program that ignores cardiovascular exercise or muscle-building resistance exercise cannot possibly be optimal, unless you suffer from medical conditions that may prohibit your participation in one of these types of exercise.

Patterns vs. Variety

Most people either want a strict workout routine they follow each time, or they want the total opposite. When you're starting out, either is fine. But as you progress you'll get less benefit from a strictly regimented program that utilizes identical exercises, sets, reps, resistance, and times each week.

The most results will be obtained from a program that mixes up the workouts each day to keep the body constantly challenged. This does not mean you can't set a specific schedule for your workouts and stick to that schedule.

If lack of structure is a problem, then you need a solution that offers specific advice on what to do each day. You could hire a personal trainer, but that's not exactly free.

An Exercise Plan of Moderation

Finding an exercise plan that's moderate, sustainable, and not dangerous is actually one of the most challenging aspects to finding the best free exercise plan. Many programs are based on anecdotal guesswork. They incorporate techniques that are not appropriate for the population as a whole.

Before beginning any program consult with your doctor. But you should also evaluate the program to be sure there's nothing dangerous. You should avoid lifting heavy weights at first, particularly using quick motions. Eventually these actions can be safe, but not until you are thoroughly comfortable with the load and are well-versed in proper lifting technique. Severe back and knee injuries can occur, as well as pulled muscles, tendons, and ligaments, as well as injuries to other joints.

Always practice good form when lifting weights. If you don't know proper exercise technique, consult with a personal trainer or physical therapist to teach you.

Where to Turn?

I recommend you try the free exercise program at FitDaily.com. You get a new workout each day, and free exercise logging tools so you can track your workout progress. You don't need weights and you can perform all of the exercises from home.

Go directly to Today's Free Workout at FitDaily.

A Glimpse of Today's FitDaily Workout

Active Hip Stretch [1/10/0]
Make sure you are actively using your muscles to stretch and that you use the strap to create extra gentle tension. Never pull hard or perform these stretches with bouncing motions. For this stretch use your muscles to your leg across your body keeping your body on the floor. Use the strap to add just a little more tension.
Active Groin Stretch [1/10/0]
As before, open your leg using your hip muscles, then add a little extra tension with the band.
Active Calf Stretch [1/10/0]
Flex you toes up and then pull them in using your lower leg muscles. Pull gently with the strap to add some extra tension. You should feel this in your calf muscle.
Active Hamstring Stretch [1/10/0]
Again lift your leg without the strap and pull it as close to your body as you can with your knee straight. Use the strap to add more gentle tension.
Active Quad Stretch [1/10/0]
From your stomach lift your leg toward your ear. If you can grab your own foot you won't need the strap. Pull gently for added tension.
Active Tripceps Stretch [1/10/0]
If you can clasp your hands behind your back you don't need the strap. Push downward with the upper arm and pull gently downward with your lower hand.
Reach and Raise [1/10/0]
Try to get a deep stretch. Remember to lift your arms upward from the shoulders as you lean into the stretch. If you don't have a stability ball you can do this on a sofa, chair, or even in a doorway or against a wall. Remember to rotate the hands so the thumbs are up.
Foam Roller Series [1/1/0]
Finish off with the foam roller series to increase blood flow to your muscles and speed up recovery time. This also helps achieve more pliable muscle tissue that is less injury prone.