Fitness training helps maintain good health. There are people who want to increase their strength, increase muscle size, have a toned body, improve their flexibility and more. This means that they choose specific exercises to reach their goals. But if you are after a well-rounded fitness training program, it is essential that you include must-have elements so that you’ll be benefiting more from a balanced workout scheme.
This type of exercise element is also called endurance or cardio activity, which is the base of most fitness training. Including aerobics in your plan will help you breathe deeper and faster, maximizing the amount of oxygen entering your bloodstream. Aerobic fitness efficiently transports oxygen to your entire body through your lungs, heart and blood vessels, which in turn help you to complete your physical activities and more. Aerobic exercises use your large muscle groups. Give water aerobics, dancing, swimming, biking, jogging and brisk walking a try. Even vacuuming and leaf-raking can be considered aerobic exercises. You can do them 3-4 times a week. Do aerobic exercises that you like as you have to do this regularly to build endurance. See to it that you break a sweat when doing aerobics. It’s suggested that you do aerobics for 30-60 minutes.
Your core muscles, which are in your pelvis, lower back and abdomen help protect your back. When you train your core muscles, you provide better protection for your spine. You also effectively utilize your upper and lower body muscles. You can use a fitness ball for your core muscle strengthening or do abdominal crunches, single or double leg abdominal press or bridge. Be sure to check with your doctor before doing core exercises especially if you osteoporosis and back problems.
Another element you should include is strength training for muscle fitness and to develop your bone strength which is a staple of a well rounded fitness program. When you have strength training exercises, you’ll be able to retain muscle mass even when you are doing a program for weight loss. Exercises for strength training include free weights and using resistance machines. Home-made weights, resistance bands and dumbbells are some tools you can use. You can also do leg squats, abdominal crunches and pushups. Include strength training exercises at least twice a week and gradually increase the frequency as your muscles grow stronger.
Maintaining or improving balance is another key element that should be included in your exercise routine. This is especially needed by older adults to prevent falls and fractures. Balance training is effective in bracing the core muscles. You can try tai chi for this element. Another exercise you can do is to stand on one leg for a period of time before switching to the other leg. Increase the interval as you gain strength and improve your balance.
Stretching and Flexibility
Stretching exercises increase and improve flexibility that will allow you to do other types of exercises. Stretching is helpful in improving your range of motion, which is beneficial to your posture and joints. Stretching is good for relieving stress, too. Stretching exercises are better done after you have finished a set of low intensity warm up exercises for about 10 minutes. You can maintain your flexibility if you do stretching exercises at least three times a week. Yoga is one form of exercise that will fit this element.
If you can afford a personal trainer or opt to plan a fitness training program on your own, see to it that you have these elements in your overall plan. You do not have to do each of the elements in every session but make sure you that everything is included in your overall regular routine.
Orian is a certified CF-1 trainer and the CEO and Editor of Snatcher.co.il – functional fitness magazine.