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Exercise workouts are designed to do primarily three things:

1.Reduce fat
2.Increase, or maintain, muscle for strength, balance, agility, endurance, and stamina
3.Improve cardiovascular health

Keeping this in mind you should balance a solid resistance program with an aerobic program. Done at the right times, this combination of exercises ensures that the three objectives above become reality.

Resistance Training:

Resistance training is designed to add muscle, improve muscle performance, and stabilize the body, e.g. body movement, agility, and flexibility. People who have successfully used resistance programs indicate they are less tired, feel more balanced on their feet, when unbalanced catch and recover any falls easier, are able to climb, jump, run, or walk farther and longer. A positive side affect often reported from resistance training is quality sleep. People sleep better, and often those who have sleep disorders report improvement in their sleep after starting a resistance routine along with proper nutrition. Another common side affect is more energy throughout the day.

Defining a strategy to build muscle is an important first step before starting any exercise program. You have to decide what type of body you want, i.e. for a bulk-building program; you would use exercises and routines that are different from those for a lean cut look. This will also affect how you integrate aerobic activity into your strategy.

For more bulk (the body builder look), you are going to lift heavier weights with less repetitions. For a leaner muscular look, you will be lifting lighter weights with more repetitions. In both cases, however, the goal is to continue to increase intensity on the muscles trained.

Once you have defined your desired body type, the next step is to select resistance routines that deliver your desired body. It is important to establish some realistic timelines for meeting your goals. This will be covered briefly in the chapter on fitness assessment. You need to understand how to develop a resistance workout strategy.

Where do you start? You will normally have a variety of routines, i.e. a whole body workout like a circuit routine that works the body from head to foot, a strength workout, a speed workout that focuses on agility, speed, and balance, and a bodyweight workout that is more like calesthetics. By mixing up various routines, you keep your body confused. Your body has to work the muscles harder to meet the changing demands that you put on the muscles, ligaments, tendons, cartilage, and organs. Intense resistance programs have been proven to improve bone density.....

to read the full article click here -------> How do I design my own workouts?