Three key areas should be considered when developing, or building upon an existing, fitness training program. They are:
- Flexibility Training
- Cardiovascular Training
- Strength Training
Many of us are creatures of habit. When we find a type of exercise that we like and that works for us, such as running, cycling, weight lifting, etc., we often stick with that for a period of time. The problems with that are: 1. our bodies become very efficient at that particular exercise and we start to see diminishing results, and 2. we are not addressing the natural occurrences of aging, such as losing muscle mass, balance and flexibility. In order to combat these forces, we should adopt a well-rounded fitness program including the key areas highlighted above.
Flexibility is the ability to move your joints and muscles through their full range of motion. Many activities, such as running, tighten our muscles. Flexibility training helps muscles loosen and lengthen back to a normal state. Some benefits of flexibility are:
- Improves balance
- Decreases risk of injury
- Decreases aches and pains
- Easier body movement
Examples of flexibility training:
- General stretching
- Pilates
- Yoga
- Tai Chi
Cardiovascular Training, or aerobics, can be defined simply as the body's ability to get oxygen and blood to the muscles. There are many factors to consider when developing a cardiovascular training program, such as:
- Frequency - number of training or activity sessions for a certain time frame
- Intensity - level of demand activity places on the body, for example: low, moderate, or vigorous
- Time - length of time engaged in the activity
- Type - the activity used
- Enjoyment - the pleasure and personal satisfaction derived from an activity
Benefits of cardiovascular exercise include:
- Improves muscle strength
- Promotes fat loss
- Increases energy
- Lowers blood pressure
- Improves immune system
- Lessens anxiety and depression
- Reduces risk of cardiovascular disease, stroke, hypertension, diabetes, and osteoporosis
Click here to find examples of moderately intense and vigorously intense exercise.
Strength Training, or resistance training, is the use of muscular resistance to build the strength, anaerobic endurance, and skeletal size of muscles.
Strength training can be done in a variety of ways, using a variety of equipment, such as:
- Resistance machines
- Free weights
- Resistance bands
- Kettlebells
- Medicine balls
- Stability balls
- One's own body weight
The benefits of strength training include:
- Increases bone density and builds bone, muscle, tendon, and ligament strength
- Improves joint function
- Reduces risk of injury
- Improves cardiac function
- Elevates good cholesterol
A trained fitness professional can provide you with a fitness assessment and establish a personalized strength training program based on your current level of ability. I highly recommend doing this, if possible. It will ensure that you are training properly and effectively and will reduce the risk of injury.
Before beginning any exercise program, you should consult with your physician if you have any medical issues or concerns.
When you are ready to begin, be sure to incorporate flexibility, cardiovascular and strength training as part of your well-rounded program and ENJOY!!