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Free Exercise Program for Women, Part 1

Easy Exercises for Women Who Need to Work Up to a More Strenuous Program

This free exercise program for women is adapted from a plan that was originally designed for the Royal Canadian Air Force (RCAF). The exercise plans were first published under the title Royal Canadian Air Force Exercise Plans for Physical Fitness.

Unfortunately, the popular booklet that helped so many people easily achieve a higher level of fitness is now out of print. If you read through the reviews of the original program out on Amazon.com you'll see how highly the program was so highly regarded by people who used the exercises in the past.

The exercises are intended for people who have not been active for a long time. They'll be perfect if you're out of shape, if you tire easily when you do any kind of strenuous activity, or if you're overweight. Exercises can help you to lose weight quickly, but if that's why you're here, I suggest you use these charts along with a new diet that prevents muscle loss while you're losing weight. You can see it at http://www.CravingControlDiet.com

The exercises and a chart to follow when you're just getting started are on a downloadable PDF file. You can download them for free -

Right-click to Download Part One of the Easy Exercise Program for Women

Choos "save target as.." or "save link as.." Then save the files to your computer.

I chose this exercise program for the simple reason that it works. This is a simple, proven plan that has helped thousands of people improve their fitness, reach higher energy levels, and lead a more energetic life.

The total workout takes 12 minutes a day (or less), with no gym fees, no special clothing needed, and no equipment to purchase whatsoever. It's a workout that the whole family can participate in, so you can help each other stay motivated and on track. Even better, you can all celebrate as each family member reaches another level of fitness.

In the charts included in the downloadable PDF file, you will find goals that are clearly laid out so you can measure your progress from one day to the next. I recreated the instructions and charts from the original booklet, and I reorganized them and created new illustrations to make them easier to understand and use.

The history behind this program:

This exercise program was originally created by a team of RCAF doctors, scientists and physical education specialist, whose goal was to provide a simple but challenging opportunity for people of all ages and conditions who wanted to achieve excellent physical condition.

These fitness specialists worked hard over a two-year period to find the specific exercises that would be most effective in producing the desired physical fitness, the greatest improvement in muscular strength and endurance, and the greatest improvement in heart function and loss of body fat.

Because so much work was done to find the optimum exercises, they were able to discard all ineffective exercises and hone the program down to just 10 exercises for women. The original program also had 5 for men, which I have not included here. The program included only the exercises that were proven to provide the most balanced and effective fitness in the least amount of time.

The exercises for women take only 12 minutes each day. Each person begins at a very comfortable level and works up to more intense workouts as their physical condition improves. Over time the exercises become more demanding and the number of repetitions will increase, but in a manner that allows your body to adapt to the new challenges being placed on it. In the future I will add the additional charts that should be used by people who are in better shape.

These simple exercises will get your heart pumping and your circulation moving better than it has in years. It will also make use of muscles that may have been idle for some time, but you shouldn't experience any real soreness, and you won't be working up much of a sweat. That advertising slogan about "no pain, no gain" does not apply to this exercise program.

What – no pain? How can that possibly work?

In spite of the current fad for extreme exercise, which sidelines all but the most dedicated athlete, this program was proven to help people become more physically fit in the most efficient manner possible. It won't get you ready for a marathon, but it will bring you a new sense of power and vitality. When you have mastered the extremely low-key exercises on the charts given here you can work up to the more strenuous activities that will be added soon.

How the exercise program works:

There are 48 levels in the program. The chart currently available here gives you levels 1 through twelve.

You will be starting at level one. You continue to perform at each level until you can complete all the exercises within twelve minutes without strain. Many people will be able to perform the easy exercises on this first part of the program in far less than 12 minutes, but if you get out of breath after doing the last exercise, don't push yourself to move up through the levels too quickly.

A chart is included in the free downloadable PDF file that shows you which level you should ultimately attempt to reach (depending on your age), and how long you should stay at each level before moving on to the next level. How far up the chart you will eventually go will depend on your age and general fitness.

Take your time to reach your own optimum level of fitness, even if your smart aleck 12-year old makes fun of you because he's able to breeze through all the levels effortlessly. Look at it this way – the opportunity to show off and humiliate your elders is a great way for kids to stay motivated.

Speaking of kids – if you have a baby or toddler, the little one will get a real giggle out of watching mom perform these exercises, and will soon be trying to mimic your movements. Let your baby have fun with it, but don't put small children on a formal fitness program until they're at least 7 years old, or until their pediatrician says it's OK.

- And if you have a new baby, check with your doctor before starting any exercise program. This is not optional! It takes time to heal from the experience of childbirth.

As your muscle tone improves, so will your appearance. Your new muscles will also help you lose any extra fat you're carrying faster than you could lose it by dieting alone, and you'll begin to feel stronger and more energetic throughout the day. For that reason, I suggest that you do these simple exercises the first thing in the morning – you'll start your day fully energized, (and you only need to take one shower).

Even if you have to get up 15 minutes earlier, be sure to do the exercises every day until you reach the goal you set, and then exercise at least three times a week in order to keep your new level of fitness. Once you start the program you should begin to notice an improvement in just a week or less.

If you are older than 45, or if you have any physical conditions that make movement difficult, please talk with your doctor before starting this or any other exercise program. If you are pregnant or if you just had a baby, talking to your doctor is vitally important before starting any exercise program.

Even though most of us believe that the more you exercise you do, the more weight you should lose, it doesn't always work that way. In fact, recent studies have shown that adding exercise to one of the popular low-calorie diets will make it even harder to stay on your diet - and when you fall off, you'll regain all the weight you've already lost, and more. That's why I recommend a diet based on natural, highly-nutritious foods, without reducing the calories so much that your body goes into starvation mode, as it does on almost all currently popular diets.

Right-click to Download Part One of the Easy Exercise Program for Women