Fitness training balances five elements of good health. You should make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training.
Whether you are a beginner taking the first steps towards fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness-training program is essential.
Aerobic fitness Aerobic exercise is also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise can cause you to breathe faster and very deeply, which maximizes the amount of oxygen in the blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body and the easier it is to finish routine physical tasks and rise to unexpected challenges such as running to your car while it is raining very hard. Aerobic exercise includes any physical activity that uses large muscle groups and increases the heart rate. You should try walking, jogging, biking, swimming, dancing and any water aerobics even leaf raking, snow shoveling and vacuuming. Your aim should be at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity, preferably spread throughout the week.
Strength training Muscular fitness is another more important component of a fitness-training program. Strength training at least twice a week can help you improve your bone strength and muscular fitness. If can help you maintain muscle mass during a weight-loss program. For most fitness centers offer various resistance machines, free weights and other tools for strength training. But you might not need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Free weights or homemade weights such as plastic soft drinks are another inexpensive option. Your own body weight counts as well so you should try push-ups, abdominal crunches and leg squats.
Exercises
Core exercises The muscle in you abs, lower back and pelvis known as your core muscles, help protect your back and connect to the upper and lower body movements. Core strength is a key element of a well-rounded fitness-training program. Core exercises can help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. What counts as a core exercise? Any exercises that utilize the trunk of the body without using support, including abdominal crunches. You can also try various core exercises with a fitness ball.
Balance training Older adults especially should add in their routine exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. You should try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance.
Flexibility and stretching Flexibility is another important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than hers. Stretching exercises are effective in increasing flexibility and thereby can all people to more easily do activities that require better flexibility. Stretching also improves the range of motion of the joints and promotes better posture as well. Regular stretching can also help relieve stress and for this reason stretching and flexibility activities are an appropriate part of a physical activity program. Now before you stretch, warm up by walking or doing your favorite exercise at a low intensity for five to 10 minutes. Or better yet, stretch after you exercise and when you muscles are warm and receptive to stretching. If you don’t exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility and activities such as yoga also promotes flexibility.
Cover all the bases Whether you create your own fitness-training program or invest the assistance of a personal trainer, aerobic fitness, strength training and core exercises, balance training and stretching and flexibility should be apart of your overall exercise plan. Its not that necessary to fit each of these elements into every fitness session but factoring them into your regular routing can also help you promote your fitness for life.
