Forget the New Year's Resolution. The kids are back in school and that means you have time -- time to revive your workout. If you need a jump-start to get you going, this changing time of year may be the way to go.

Exercise is a dynamic process, so the fitness journey continues. Even professional athletes have periods of recovery. As for the non-sports people, sometimes we're more focused than others. I find that in the year 2000, most everyone is busy. It is the people who make health and fitness a priority who get results. So, I challenge you. Even if you don't have kids, take this opportunity and restart with the basics. Certainly, an Olympic track sprinter wouldn't achieve record time after a period of decreased training. Likewise, progressive steps in fitness will bring you to your best, time and time again. Now, begin a re-entry or a renovation to your fitness program with the Components of Fitness.

Consult a physician before starting this or any exercise program.

Five Components of Fitness

#1 Warm-up

Begin your workout with a proper warm-up for eight to 10 minutes.

Pick a cardiovascular exercise of choice. Gradually increase your heart rate for eight to 10 minutes. The warm-up is perhaps the most important aspect of exercise for injury prevention. The increasing of your body's core temperature will bring elasticity to the muscles and lubrication to your body's moving joints. This is a great start to any workout.

#2 Flexibility

Stretching should come after the warm-up. Stretching before warming up does little for flexibility or injury prevention. Remember to breathe and relax through these stretches.

Hip Flex Stretch: Hold position as shown for 30 to 45 seconds. This will stretch your hamstring (back of your upper leg) and hip flexor and abdominals (lower front leg up to upper rib cage).

Multi Torso Stretch: Again, hold this stretch for 30 to 45 seconds. This will stretch your pectorals (chest), lower back and lateral muscles.

#3 Resistance Training (Weight Training)

Increased muscle mass will promote new body tone and increase metabolism. Go to the following "Family Fitness" archives to find some basic moves that will offer sure results.

• Inner Thighs
• The Sexy Back Workout
• At-home Arm Shapers
• Three-stage Shoulder Routine
• Anatomical Abdominal Techniques

  #4 Cardiovascular/Aerobic Activity

  From weight loss to good cardiovascular health, you've just gotta sweat!

  You should elevate your heart rate to a level that you can maintain for at least 20 minutes. Again, the key is to be at a sustained level of exertion. It is better to stay at a lower heart rate for a sustained period than to fluctuate to a high and low intensity. If your desire is fat burning, work at a seven on a personal scale of 1 to 10 for 20 to 40 minutes.

  #5 Cool Down

  Gradually decrease your heart rate from its elevated state. It is important to allow your heart rate to sufficiently recover. Continued rapid blood flow in non-working muscles could cause what is known as blood pooling. If you stop in the middle of your workout immediately, you could develop dizziness or even faint.

  These are the basic fundamentals of exercise -- a great design for complete body results. I encourage you to go through the steps of these fundamentals two to three times per week. Consistent practice of the components of fitness will bring change.