Question: I have worked out at a local fitness facility for several years. I have, however, started to work out on my own some. I am having difficulty organizing each workout.

   What are some of the basics in exercise planning? 

   Answer: Accurate exercise prescription that addresses "your, specific" needs requires a trained professional. In order to design a basic exercise program, you should have a sound understanding of the following components: 

   * Exercise Intensity identifies how hard you exercise. 

   Cardiovascular exercise intensity is measured by calculating your percentage of maximum heart rate. A simple formula is 220 minus your age, multiplied by .60-.85. 

   For example, a 50-year old who wants to train at 70 percent of their maximum heart rate would calculate his training heart rate as follows: 

   220-50=170, which is represents her/his maximum heart rate. 

   170 X .70=119 beat per minute 

   There are other more accurate formulas that are a bit more complicated.

   Weight training intensity is calculated as a percentage of  your maximum lift. In other words, if you are capable of bench Pressing 200 pounds for one repetition and you wish to perform a set at 70 percent, you would need to load the barbell to 140 pounds.

   * Exercise Duration is simply how long you exercise. It is a physiological fact that intense exercise cannot be performed for a long period of time. It would be unrealistic for a 4:00-miler to run 3 miles in 12 minutes. 

   * Exercise Frequency refers to how often you train. This is where novice exercisers get into trouble. Many equate more exercise as being better. Experts tell us: 

   The value of exercising three days a week instead of 2 is large. 

   The value of exercising four days a week instead of 3 is significant. 

   The value of exercising five days a week instead of 4 may be significant. 

   The value of exercising six days a week instead of 5 is minimal. 

   Exercising seven days a week is not recommended. 

   Your keys to appropriate self exercise prescription include: 

   * Train three to five days a week, which includes one to two high-intensity workouts. 

   * Organize your weight training workouts where the larger muscle groups are addressed early in the session. In an effort to conserve time, include primarily multi-joint exercises such as leg presses, bench presses and pulldowns. 

   * Vary your cardiovascular exercise each workout and your weight training program every six to eight weeks. 

   * Resist the urge to arbitrarily add exercise to each workout or weekly volume. As mentioned earlier, training any more than five days a week may not be a good idea. 

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