To obtain the maximum benefits from exercise the most important thing is to be clear about your goals. Once you are sure where you want to go the direction is determined. Different guidelines apply depending on your prmary goal. Always check with your doctor before starting any exercise program.

STRESS REDUCTION, WEIGHT LOSS, LESSENING OF ANXIETY, LIFTING OF DEPRESSION: These require 30 to 40 minutes of high intensity aerobic exercise 3 to 6 times a week. This means continuous activity involving major muscle groups. Options include aerobics, lap swimming or working out on a treadmill, stairmaster or exercise bike. The intensity level must be such that you struggle to finish. You should be tired and sweating at the end.

CONTROL OF PMS: For this very challenging problem you need to do 30-40 minutes of high intensity aerobic exercise 3 times a week. You increase to daily when PMS is threatening. Time the transition to daily workouts based on the calendar and your predictions of when PMS will strike. Don't wait until the symptoms start!!! This is an important example of "an ounce of prevention is worth a pound of cure." It may be helpful to ask the assistance of a significant other to help in the planning and gently remind you when to increase the workout frequency.

CARDIOVASCULAR FITNESS: This must be done with guidance from your health care provider. The details will vary greatly from one person to another.

CANCER RISK REDUCTION:The data on this benefit is still accumulating. It appears that the optimum schedule is 30 to 40 minutes of high intensity aerobic exercise 3 times a week. Less than this decreases the benefit.

ATHLETIC PERFORMANCE:This must be done in conjunction with health care and sports professionals with special expertise in your specific area of interest.