Whether you’re a novice who is taking the first steps toward living the fitness lifestyle or an exercise fanatic who is hoping to optimise your results, a well-rounded fitness training programme is essential.
When you exercise, chances are good that you either run, walk, run/jog, swim, take a yoga class, weight train, or play some sort of sport, in and of itself. Just walking, running, or swimming will not meet all the components of fitness and, therefore, is not considered a balanced routine.
Individually speaking, different components of exercise have their own unique purpose. But you combine these you get a powerful and balanced fitness regimen which promotes optimal health.
Aerobic Fitness
Cardio (as aerobic fitness is most usually referred to) is any physical activity which gets your heart rate pumping as well as your pulse rate increasing. This results in oxygenating your blood. All of this increases your overall stamina, which is great for your heart health in addition to holistic wellness. In fact, aerobic exercise should be the basis of every single fitness regimen.
Examples of aerobic fitness activities include:
- Running,
- Speed walking,
- Stair climbing,
- Cycling,
- Swimming,
- Jumping rope, as well as
- High-intensity interval training.
The recommended frequency of aerobic activity is 150 minutes of moderate activity or 75 minutes of vigorous aerobic activity each and every single week. Alternatively, a combination of moderate and vigorous exercise is also OK.
Muscular Fitness
Muscular fitness is another fundamental component of a fitness training programme. Strength training can assist you with increasing bone strength as well as muscular fitness. It can assist you with managing or losing weight as well as improving your ability to do everyday activities.
You should be aiming to include strength training, which is targeted at all of the major muscle groups – into your fitness routine at least twice per week.
Gyms offer various resistance machines, free weights in addition to other tools for strength training. However, the great news is that you don’t need to invest in a gym membership or expensive equipment in order to get the benefits of strength training.
Core
Your core muscles — in other words, the ones in your abdomen, lower back, and pelvis—are vital to protecting your back. They do this by bracing your spine which makes it easier to do many daily activities. This becomes increasingly important as we age.
Examples of core-strengthening exercises are the following:
- Bridges,
- Abdominal crunches,
- Planks,
- Pilates,
- Hanging leg raises,
- Oblique reaches, and
- Stability ball exercises.
It is recommended that you do these types of exercises at least twice a week.
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