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Everyone should do 20 mins of cardio 3-5 times a week. Cardio is anything that gets your heart rate up to your range.
Cardiovascular exercise is a tool you can use to help get rid of unwanted bodyfat. The benefits of cardiovascular exercise go beyond simply helping to shed unwanted pounds.
Cardio in the right amounts and at the right intensity has been shown to lower blood pressure, lower resting heart rate, lower cholesterol, increase energy levels, and much more.
Find more on our cardio page: Cardiovascular Training
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Target heart rate: The most time-honored method for determining maximum heart rate is for men to subtract their age from 220 and for women to subtract their age from 226.
Keep in mind that this formula gives you only an estimate. Using that easy formula to find your max, find your target heart rate zone by calculating 50 percent and 85
percent of your maximum.
Stretching is the key to maintaining your flexibility. Flexibility is one of the keys to good posture.
Find more on our stretching page: Stretching
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Info from:  
Fitness for Dummies
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Keys to great Legs:*Glutes: It's tough to isolate your butt muscles because nearly every butt exercise also involves the front and/or rear thigh muscles.
However, you can maximize the emphasis on your glutes by keeping your weight shifted slightly back onto your heels on the Leg Press or the Squat, especially as
you press back up into the straight-leg position. The more weight you shift onto your toes, the more your quadriceps become involved. Also, when you stand up,
squeeze your cheeks to make sure your glutes are really working and are not just going along for the ride. *Quadriceps: The Leg Extension — an exercise in which you
straighten your legs from a bent position — may give you a twinge of pain in your kneecap as you near the fully extended position. In this case, stop just before your legs
are straight. Many leg extension machines have a device that stops the lever of the machine from going past the point you set. The machine may also let you start from
a higher position than normal if you feel pain when you're initiating the movement. *Hamstrings: The most popular way to work the hamstrings is with a leg curl machine;
you start with your legs straight and curl your heels toward your butt.
You typically find this machine in three varieties: lying, seated, and standing. With some leg curl machines, you lie flat on your stomach; others have a severe bend in the
support pad. Many people prefer the variety that
has you lying at an angle with your hips above your head. Try all the hamstring
machines available to you, and use any of the machines that feel comfortable.
*Calves: When you perform the Standing Calf Raise,
experiment with the angle of your toes to find the position that's most comfortable. But don't angle your toes too much outward or inward or you'll place too much stress on your knees and ankles. And perform calf exercises slowly.
Bouncing your heels up and down can cause your calf muscles to tighten. Remiember--Expect to feel sore and walk a little stiffly for a day or two after your first few lower body workouts. Of course, any muscle that's new to weight training is likely to be sore after the first few sessions,
but leg muscles seem particularly prone to this phenomenon.
Start out with very light weights; otherwise, you may find
yourself walking like Herman Munster when you get up from the breakfast table.
Find more on our Weight Lifting page: Weight Lifting
Diet is a big issue in watching weight, getting ready for a event or for everyday life.
The calories one should take in is determined by many factors and what your goals are.
http://www.chefmedia.ca/chefscorner/conversions/dailycalorie.php has a program to determine a average daily calorie intake.
http://www.healthkeeper.com/HealthKeeperAdjusting_Your_Dietary_Calorie_I.htm :
another site for calories.
Stress Release:How often do you find yourself saying, "I'm so stressed out!"
If you're like many people, such a statement is a part of our everyday lives.
Often we don't take the time to relax our bodies and minds, refresh our outlook,
and give ourselves much needed time away from the pressures we face on a daily basis.
Unfortunately, over time, ignoring the buildup of stress can affect both physical and mental health.
Along with draining our energy and decreasing our level of performance, stress can also wear down our bodies,
contribute to emotional imbalance, high blood pressure, decreased circulation, headaches, depression, and overall poor general health.
Info and ways to help cope with stress can be found at:
http://wv.essortment.com/stressrelievew_oht.htm
Back:You use your upper back muscles whenever you pull something toward you.
Good excercise for upperback: Pulldowns: With a pulldown, you grab a bar that's attached
to an overhead pulley and pull it down Pull-ups:you grasp a bar above you and pull yourself up.
(Just like you did in high school P.E.) Rows: This exercises mimic the motion of rowing a boat. Superman:
Good excercise for lower back, Lift your right arm and left leg a couple of inches off the floor and stretch out as much as you can.
Hold this position for five slow counts, lower back down, and then repeat the same move with your left arm and right leg.
and alternate excersise are hypers using a hyper bench- bend at waist toward floor and return to starting position.
Fitness for dummies has a lot of excerises for basic back.
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