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What is a good fitness program?

For good advice on fitness training, see  recent posts from the Mayo Clinic:http://www.mayoclinic.com/health/fitness/MY00396
One source of advice would be the personal experiences of successful athletes. We are interested in endurance sports, rather than strength training. Cardio training refers to any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get

There are two schools of thought in regard to cardio training: long and steady, or short and intense. Whichever you choose, be aware of the advantages and suitability either side may claim. A fitness machine can be used to set and control your training, anyway. The options are discussed below.

Aerobic or anaerobic?
If you want to lose fat, then aerobic training: that is, prolonged, low-intensity exercise, is not the most efficient alternative.

If you aim to develop a lean body, you want to work the muscle tissue harder to increase your metabolic rate and burn more fat. This is what we call anaerobic training.

Exercise Intensity

Whether your goal is to burn fat or to strengthen your Cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. Yes, it is possible to exercise too much. The proper intensity level can be found by using your heart rate as a guide.
Heart rates define your “training zone.” The lower numbers are recommended heart rates for fat burning; the higher numbers are the recommended heart rates for aerobic exercise. To measure your heart rate during exercise, use a chest pulse sensor. To ensure your safety, start your cardio training at 60% of your maximum heart rate (220 - your age = your maximum heart rate) and work up from there. When you have adjusted to this level of training, bump your heart rate up to 70%.

From here, it's time for some serious cardio exercise...High Intensity Interval Cardio Training!

Fat Burning
To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Aim to begin to use stored fat calories for energy. If your goal is to burn fat, adjust the exercise equipment until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the exercise equipment until your heart rate is near the middle number in your training zone. Anaerobic training can be accomplished in a relatively short period of time. Perhaps 15 minutes will be enough, if it is performed thoroughly and consistently.
Anaerobic energy system training burns calories hours after the exercise is finished. This type of training encourages muscle growth at the expense of fat. Note: Sprinters carry less body fat than long distance runners because of their muscle mass.

Long-term aerobic training causes your body to adapt, and you are adapting so much that it will be harder and harder to get any gains from it. One form of anaerobic training is interval training which avoids the adaptation and will improve your fat loss results.

Interval training is simply performing a period of intense exertions followed by a period of active rest. Thus, you can perform at a higher intensity using your muscle tissue for a longer period of time.

Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone..

Anaerobic ExerciseThe concept is simple: Short periods of exertion followed by short periods of rest.
By increasing the intensity and varying the duration of each interval according to the program, your heart and lungs get the right challenge they need to transform and stay fit and strong – well beyond the age of 100!

Interval training Interval training recognizes the importance of rest and its physiological effects.
A number of short sessions of about 20 minutes at a time is better than a few lengthy sessions of an hour, providing the intensity is adjusted to increase your exertion.Carl Lewis, the winner of 9 Olympic gold medals, credits interval training for his record-breaking career. He even recommends it to non-athletes who want to reach their highest potential

A fitness trainer, Michael Bach (see www.thebodyplanner.com), comments:
"Cardiovascular exercise to most people is interpreted as performing the 'Long Slow Duration' type exercise that lasts for at least 20 minutes and in most cases a lot longer. However, not all cardio is equal, and using the long, slow method is not that efficient at burning fat tissue. For a preferred outcome you want to work the muscle tissue harder to increase your metabolic rate and burn more fat, this is what we call anaerobic training."

Benefits of this type of cardio training

Time - It can be performed very quickly, and you do not require an hour on a treadmill.

Fitness - Anaerobic exercise can improve all components of fitness including aerobic. However, aerobic cannot offer the same cross benefit

Metabolism - Anaerobic energy system training burns calories hours after the exercise is finished.

Understand that the speed and intensity will decline as you do repeat and as you get closer to the conclusion of each work interval.

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