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As you start your exercise routine, it's important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices, so if you have someone you admire who is really fit and want to be like, make sure it is someone who is most like you, just like comparing apples with apples.

A good woman fitness program will help you to determine how often, how long and how hard you exercise and what kinds of exercises you do should be determined by what you are trying to accomplish. So decide beforehand what it is you most want out of your program, when your trainer is writing you program this is one of the first questions you will be asked.

What you do during your actual exercise sessions will also depend on your specific goals, your current fitness level, age, health, etc. However, don't try to do too much too soon and don't quit before you have a chance to experience the rewards. You can't regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you are consistent. Remember take baby steps and you will avoid 'burning out' before you really get going.

A Good Fitness Program Should Provide You With...

The following health benefits:

Increased efficiency of heart and lungs;Reduced cholesterol and triglyceride levels;Increase and maintain bone density to prevent osteoporosis;Reduced blood pressure;A reduced risk of cancer, including colon cancer, stroke, diabetes, heart attack, heart disease, and many other diseases and ailments;An improved sense of wellbeing;More energy;Less stress;An improved quality of sleep;Reduced stress levels;Improve your sexual performance and restore libido.

Did you know that to lose ½ kilogram of body fat each week through exercise, we need to burn off approximately 2,500 kilojoules (600 calories) extra each day? Based on this figure, the answer to how much exercise is easy: that amount of exercise which burns an extra 2,500 kilojoules (kJ) per day, or 16,000kJ per week.

So this means that the amount of exercise needed for a 100kg person (the amount of energy burned during exercise varies depending upon the body weight of the exerciser) to burn the total 16,000kJ per week equate to:

Approximately 10 hours of walking at 5kph (3mph) per week - or 90 minutes per day.Approximately 4 hours of jogging at 10kph (6mph) per week - or 35 minutes per day.Approximately 4½ hours of cycling at around 20kph (12mph) per week - or 40 minutes per day.

So, if the same 100kg person walked only three times a week for twenty minutes each time, they would only burn 1,500 kilojoules. That's more than just a few short of the 16,000 needed isn't it!
If you're overweight, eating your usual amount of calories while increasing activity will see some good results, but eating fewer calories combined with good fitness program is even better.