There are certain elements that should be included in any fitness routine, whether you are just starting out or are a fitness enthusiast looking to maximise the benefits you get from your current fitness program. Aerobic fitness, strength training ,core exercises, balance training and stretching and flexibility are all part of a well-rounded fitness program.
Aerobic fitness
Aerobic exercise, also known as cardio or endurance activity should be the main building block of any fitness training program. Aerobic exercise includes any physical activity which increases the heart rate, makes you breathe deeper and faster, pumping more oxygen around the body. As your aerobic fitness increases, the more efficiently your heart, lungs and circulation work making your everyday physical tasks easier.
You should aim to do at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity a week. Walking, swimming, cycling, jogging are all great forms of aerobic exercises. But even a session of housework can count, just up the pace a bit.
Stretching and FlexingÂ
Ideally, you will stretch whenever you exercise but if you don't exercise regularly, you might want to stretch at least three times a week after warming up, to maintain flexibility. Stretching exercises are a great way of increasing flexibility. Stretching also improves the range of motion of your joints and promotes better posture and is known to help relieve stress. For this reason, stretching and flexibility activities should be included in any fitness program. Yoga is a great way to increase flexibility.
Strength training
Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program. Most fitness centres offer various resistance machines, free weights and other tools for strength training. But you can just as easily do strength training at home using hand-held weights or resistance bands. You can also try push-ups, abdominal crunches or leg squats all just using your own body weight for resistance.
Core exercises
The muscles in your abdomen, lower back and pelvis are known as your core muscles and these help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program and is especially important as we grow older. Fitness balls are great for core exercising as are abdominal crunches, the idea being to use the trunk of your body without support.
Balance training
This is especially important for older adults as balance deteriorates with age, leading to falls and resultant fractures.The best exercise for balance training is simply standing on one leg for increasing periods of time.Â
Of course you do not need to include each of these in every fitness session, but by ensuring that your weekly program includes a good balance of each, you will be more likely to achieve your fitness goal.
Aerobic fitness
Aerobic exercise, also known as cardio or endurance activity should be the main building block of any fitness training program. Aerobic exercise includes any physical activity which increases the heart rate, makes you breathe deeper and faster, pumping more oxygen around the body. As your aerobic fitness increases, the more efficiently your heart, lungs and circulation work making your everyday physical tasks easier.
You should aim to do at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity a week. Walking, swimming, cycling, jogging are all great forms of aerobic exercises. But even a session of housework can count, just up the pace a bit.
Stretching and FlexingÂ
Ideally, you will stretch whenever you exercise but if you don't exercise regularly, you might want to stretch at least three times a week after warming up, to maintain flexibility. Stretching exercises are a great way of increasing flexibility. Stretching also improves the range of motion of your joints and promotes better posture and is known to help relieve stress. For this reason, stretching and flexibility activities should be included in any fitness program. Yoga is a great way to increase flexibility.
Strength training
Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program. Most fitness centres offer various resistance machines, free weights and other tools for strength training. But you can just as easily do strength training at home using hand-held weights or resistance bands. You can also try push-ups, abdominal crunches or leg squats all just using your own body weight for resistance.
Core exercises
The muscles in your abdomen, lower back and pelvis are known as your core muscles and these help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program and is especially important as we grow older. Fitness balls are great for core exercising as are abdominal crunches, the idea being to use the trunk of your body without support.
Balance training
This is especially important for older adults as balance deteriorates with age, leading to falls and resultant fractures.The best exercise for balance training is simply standing on one leg for increasing periods of time.Â
Of course you do not need to include each of these in every fitness session, but by ensuring that your weekly program includes a good balance of each, you will be more likely to achieve your fitness goal.
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