Fitness Program

A well balanced fitness program should include three components of exercise: cardiovascular, strengthening and flexibility. It doesn’t matter how or when you fit exercise into your busy lifestyle, as long as you do activities that benefit you in these ways.

Exercise Category Benefits Examples
Cardiovascular/Aerobic Exercise It helps your heart and lungs function better, controls blood cholesterol levels and blood pressure. It relieves stress and improves efficiency. Treadmill
Walking, running
Cross trainer
Rowing machine
Aerobic classes
Strengthening Exercise Shapes and tones your muscles. Helps you burn kilojoules/energy while at rest. Strengthens bones, reducing the risk of osteoporosis. Machine weights
Free weights
Push-ups/ pull-ups
Resistance bands
Flexibility Exercise Provides relief from stiffness and stress. Keeps muscles loose, reducing risk of injury. Yoga based
Pilates based
All stretching exercises

If you are unsure what exercises you should be doing, speak to staff at your local Fitness Australia recognised fitness centre. They can assess your needs and tailor a safe and effective program just for you.

Body mass

Body mass index (BMI) is a simple calculation used to estimate the weight range in men and women over 18 years. It is an excellent starting point when planning your exercise program, as it shows how far off a desirable weight you are.

To calculate your BMI, take your weight in kilograms and divide it by your height in m2. For a 78 kilogram male who is 1.78 metres tall, his BMI is: 78 / 3.1684 = 24.62.

BMI Categories for Men and Women
Underweight less than 18.5
Normal weight 18.5-24.9
Overweight 25-29.9
Obesity 30 or more

For people who undertake strenuous exercise regularly, or who do weight training, their overall muscle weight can interfere with the accuracy of their BMI. Other exceptions are pregnant women, people with anorexia nervosa, and those who are significantly obese.

However, as a general rule, the BMI is the most commonly used indicator of a healthy weight.

Burning fat

Combining an exercise program with a sensible diet is the fastest, easiest and safest way to lose weight.

To give you an idea of how many kilojoules you burn through exercise, take a look at the chart below.

17 kj per minute
30 kj per minute
42 kj per minute
Stationary bike
Golf, social
Ice Skating
Stretch Class
Skate Boarding
Table Tennis
Tennis, doubles
Group Cycling Class
Rowing machine
Group Weight Class
Step Machine
Squad Swimming

Note: Programs can be run at varying intensities.

Exercise helps burn body fat and maintain a healthy weight. Whether you join a gym or join a friend to exercise, you can burn kilojoules as well as enjoy the exercise that you are doing. As a guide, 1 calorie is equivalent to 4.2 kilojoules and you will be able to use this to determine how many kilojoules you have burned.

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