The five elements of fitness training to balance your health. Make sure your routine includes cardio, strength training, core exercises, balanced training, flexibility and stretching
Whether you’re the first step toward fitness or a workout enthusiast, you want to optimize your results, and a comprehensive fitness training program is critical. Include these five elements to create a balanced routine.
Aerobic exercise, also known as cardio or endurance exercise, is the cornerstone of most fitness training programs. Aerobic exercise or exercise makes you breathe faster and deeper, maximizing the amount of oxygen in your blood. Your heart will beat faster, which will increase blood flow to your muscles and back to your lungs.
The better your aerobic fitness, your heart, lungs and blood vessels, the more effectively carry oxygen to your body – and the easier it is to complete daily tasks, and cause unexpected challenges, such as run to your car in a downpour.
Aerobic exercises include any physical activity that USES large muscle groups and increases heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics – even leaf rakes, shoveling and vacuuming.
For most healthy adults, the department of health and human services recommends that you perform at least 150 minutes of aerobic exercise or 75 minutes of vigorous aerobic activity, or moderate or vigorous exercise, every week. The guidelines suggest that you start the exercise within a week. You can even divide the activity into 10 minutes.
You can also try high-intensity interval training, which involves alternating short bursts of activity (about 30 seconds) and subsequent recovery periods (about 3 to 4 minutes) of lighter activities. For example, you can walk quickly during easy walking or jog.
Muscle fitness is another key component of a fitness training program. Strength training can help you increase bone strength and muscle health, which can help you manage or lose weight. It can also improve your ability to do everyday activities. Aim to incorporate strength training of all major muscle groups at least twice a week into fitness routines.
Most fitness centers offer a variety of resistance machines, free weights and other tools for strength training. However, you don’t need to invest in gym membership or expensive equipment to gain strength training.
Hand-held weights or homemade weights, such as plastic soft-drink bottles filled with water or sand, may also work. Resistance bands are another cheap option. Your own weight is also important. Try push-ups, sit-ups, crunches and leg squats.
The muscles in the lower back and pelvis (known as the core muscles) help protect the back and connect the upper body and lower body movements. Core strength is a key element of a comprehensive fitness training program.
Core exercises help train your muscles to support your spine so that you can use your upper body and lower body muscles more effectively. So what is the core exercise? The core practice is any body that USES your body without support, such as Bridges, boards, sit-ups, and fitness ball exercises.