what are some of the things i need to look for when i consider creating a safe and effective exercises program
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Assessment prior to any exercise\nMedical clearance\nMeasurable goal setting and evaluation\nWarm-up and warm-down routine\nStretching\nCorrect posture\nProper breathing\nDifferent times of the day to do different exercise\nProtective gear\nRest and appropriate frequecy to practise\nSpotting\nBriefing before the exercise\nWhen to eat and drink\nAdjust the intensity for different individuals every session\n\nThere are heaps more
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winsor polates is good exercise.\n\nhttp://www.winsorpilates.com/
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I won't go into specific exercises, but I will recommend a great book. Its called "Getting Stronger" by Bill Pearl.  What you would find especially useful about this book is the section called "Sports Training Programs".  In that section, they have a specific section for Ice Hockey.  That section has Off Season, Pre Season and In Season programs.  The Ice Hockey section in particular was written by Bob Bourne, former Left Wing for the New York Islanders in 1980-1983.
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Hi when using the machines that you are at the moment a great way of knowing that you are using them properly is that you should feel it in the area you are trying to work also the reps should be quite hard for you to do so if you are doing ten reps you should be feeling it in the muscle by rep 5 or 6. There are two ways to train either strength or endurance it sounds like you need strength so the principles of that are heavy weight (not too heavy!!!!!!!!!!) With minimal repetitions to work for endurance it is light weight lots of reps.  Any instructor worh their weight should be able to get you what you need.  Ther are also a full range of classes like pilates, legs bums tums (boring i know but effective) and cardio box ect also there are mannual leg lifts and squats where you use your body weight rather than machines and you have more control as long as you do it correctly but most of all speak to an instructor you will also tone up first before you build so keep at it.  Sorry to have bored you hope i have helped a little as i don't know the weight of the weights you are using ect.
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Eat a balanced diet and go to your local gym and they will design a program for you specifically designed to meet the needs you require. The will teach you how to do the exercises correctly monitor your progress. You can do amazing things with a set of weights and some great advice. Don't be shy.
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You might want to check out your local hospital and see if they have a gym with a trainer (or a local gym that they recommend), that would be safest.  I attended a hospital gym for several years and loved that in case something happened, the staff would know how to deal.  Another fringe benefit was that there were all fitness levels there, from people starting post-surg rehab to young athletes conditioning for a sports season.\n\nI am not a medical professional, but I would assume that you should check with a physician or pt/ot before starting anything strenuous (spelling?) like heavy cardiovascular.  I would think basic stretching and light walking would be a good place to start, but your best bet is to check with a healthcare professional before getting hard & heavy into anything.\n\nGood luck getting or staying fit!
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You need to see a good physical therapist (like me) who can prescribe the RIGHT kind of exercises that you need for both your problems following an evaluation where he performs strength, range of motion and other tests on you to determine which exercises will help you.  The wrong exercises will only make your problems worse.
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the first thing you want to do is check with your doctor to find out how much you can do. once you get older if you are out of shape or if you have certain health conditions they can put you at risk when exercising. once given the go-ahead i recommend having a personal trainer at a gym 2 or 3 times to get a few workouts. eating vitamins and doing cardiovascular exercises always work very well for getting the body toned. running, swimming, biking, and using exercise machines such as an elipitical are very good methods of cardiovascular exercise. if you also want bigger muscles than you want to start slow and build it up (again, a personal trainer is always good because they can show you how to lift and life in a safe manner). books with lifting exercises work well too. You would probably want to start with push-ups, sit-ups, pull-ups and chin-ups, and cardiovascular. After a while you could increase the intensity and amount of exercise you do.
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Below are some exercises that may be helpful.  You might consider the whole gamut of weight training exercises so that you can gain strength and definition all over.
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Plan a program of exercise and weight lifting for yourself and stick to it.  You will find the results amazing.
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The Most Effective Strength Training Exercises\nWhat's the number one reason you don't exercise? If you said lack of time, I hear ya. Everyone is busy and we all want ways to squeeze our workouts into an already full day. Well, you'll have to look for a new reason to skip your workouts because I've found the answer. I surveyed personal trainers all over the U.S. and asked them: "If you only had five exercises for your clients, which ones would they be?" \n\n\n1. Squats.\nWhy They Rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.\n\nHow to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. \n\nKeep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps. See how it's done or check out more in-depth info.\n\n2. Push Ups.\nWhy They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs.\n\nHow to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise. See how it's done.\n\n3. Lunges.\nWhy They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.\n\nHow to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps. See how it's done.\n\n4. The Plank.\nWhy It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.\n\nHow to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes. See how it's done.\n\n5. Lat Pulldown\nWhy It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.\n\nHow to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try bent over rows. See how it's done.\n\nIf you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do some cardio exercise as well!
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Exercise can do many positive things for the body. It can make your heart stronger, help you breath better, strengthen your bones, improve your attitude, and your overall feelings.\nExercise can transform you and can reshape your body to give you a more positive feeling about yourself. In time you will begin to see and feel the benefits and results of your hard work. \nTo exercise with weights, you have to target each muscle group at least once a week, and do at least the minimum of 30 minutes of cardio 3 times a week. ( If say weight training is your thing )\nNever over do it, and take it slow and easy in the beginning to avoid injuries, and to keep you interested and motivated.\nAlso you will be sweating out alot of toxins that accumulate in our bodies and that makes us feel sort of sluggish at times.\nTaking part in any form of exercise program will have some sort of benefit for you depending how you approach it.\nExercise will help develop muscle mass and stronger bones. Also diet is one of the most important things to do and it compliments your workouts and any other exercise programs and routines that makes you feel GREAT.\n A change of eating habits is also recommended.\nThere's nothing like a Compliment from another person in regards to how well your developing, looking,and your over all attitude. This is one form of Positive Motivation.\n  Any form of exercise is good for the body. Cardio, Weights, Yoga, Calisteics, Running, etc,,,,. You do what you like and what you can do and tolerate. Exercise can't hurt you at all, but it can help improve other existing health issues. It won't be a cure but it will make you able to tolerate more and will make you feel like a  Stronger, Happier and a Healthier You.\nAlso before starting any form of exercise program, it's a good idea to consult with your Doctor and get cleared.\nSo get in there and begin to a make a more Happy Healthier You, and the rest will be History.\n Good Luck !!!!\n                         RJM
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Here's a complete list: \nhttp://www.preventdisease.com/fitness/Strength_Exercises_chest.html\n\nBest compound exercise is the bench press (dumbell or barbell).\nBest isolation exercise are flat dumbell flyes.\n\nIf you're just started out, gain some strength with good old fashioned pushups with your bodyweight.  This alone will do wonders if you're a novice.\n\nTry the preexhaustion principle for the ultimate burn.  You start off with isolation exercises until exhaustion and finish with compound exercises.  \n\nSeek the advice of a certified personal trainer for correct execution and frequency.
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Consult your doctor. This will give you a chance to have your blood pressure and blood cholesterol level checked. Your doctor also may help you craft an exercise routine that is least likely to aggravate any medical conditions or physical limitations you might have.\nKeep your goals realistic. If you are just starting a walking program, it's unrealistic to expect that you will be an Olympic speed walker by the end of the week. If all you realistically can achieve is walking for 20 minutes twice a week, then make that your goal for now. If you overdo it and push yourself by running when all that you are really ready for is walking, then you're just setting yourself up for failure or even injury. Success is motivating, so set a goal that you know you can reach.\nSet short-term goals. If becoming a lean, mean fitness machine is your goal, it can be discouraging to find your endurance and strength are not yet where you hope to be. Instead of dreaming of athletic excellence right away, aim for small achievements such as increasing every other workout by one to two minutes (until you reach at least 30 minutes total). Or aim to increase your flexibility so you can reach your toes more comfortably by your next birthday. Once you reach one short-term fitness goal, then set another one, such as adding two more reps (at the same weight) or five more pounds to each exercise in your strength-training program.\nMake it complete. Fitness is more than just a cardiovascular workout. Eventually, attempt to incorporate all aspects of fitness into your exercise program. Aerobic activity two to three times a week, strength training at least twice a week, and flexibility and relaxation exercises are all part of a well-rounded fitness program.\nDrink up. Drink plenty of water before, during and after your exercise program, regardless of whether you are thirsty or perspiring.\nUp the intensity. As your body gets used to a particular exercise, your strength and endurance will increase. To stay challenged and to progress toward your goals, gradually increase the intensity of your workout. If you are a beginner who usually walks for 20 minutes three times a week, consider increasing the duration or frequency of your walks or walk faster and swing your arms. For strength training, add one or two pounds every few weeks, increase your repetitions or sets, or reduce or eliminate the rest period between sets. In general, you should lift a weight until you cannot complete any more repetitions using proper form.\nListen to your body. A burning sensation in your muscles or fatigue is normal during exercise; sharp pain is not. If you feel pain, stop exercising at once. Often, rest, elevation and icing the injury may be appropriate. Then consult a doctor if pain persists for more than a day or two.\nReward yourself. Whenever you meet a short- or long-term goal, do something nice for yourself. For example, buy that new household item or CD you've been pining for. (Don't reward yourself with an ice cream sundae, of course.)\nHave fun. Vary your workouts so you don't get bored. Find forms of exercise that you truly enjoy, such as jogging through the park if you love nature or ballroom dancing if you love romance.
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I personally prefer http://www.menshealth.com It's informative and well written. It is also very well organised, as in categorised by exercises for body parts. It also has a wide range from the standard exercises to the highly complicated ones.
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Any particular exercise regime when done over time,stops working 'coz your body stops responding to the stimulation after a certain period,when it gets used to it.The Firm is a good place to begin your "being healthy" efforts but make sure you don't do the same exercise everyday.Variety is the key to stick to your workouts & for your body to have a chance at getting what it really needs.Do The Firm one day,jog the next,jump rope the next day for 30 mins,etc.,and then the firm again the next day. Keep changing whatever you do and eat healthy.Good luck.
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Listen to the Bigrman guy for the most part except for the reps.  Go for 8 - 10.  I have been a personal trainer for a while, trust me on this.  Bigrman**good exercises to recommend.  Your amount of reps is a little off.  3 or 4?  That will build the strength up in the legs, but it won't give muscle mass.  This is from one personal trainer to another.  You might have to look over you ACSM guideline book a little more, or take some more Kines. classes before recommending info.