Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training
Whether you're a novice taking the first steps toward fitness or an
exercise fanatic hoping to optimize your results, a well-rounded fitness
training program is essential. Include these five elements to create a
balanced routine
Aerobic fitness
Aerobic exercise, also known as cardio or endurance activity, is the
cornerstone of most fitness training programs. Aerobic exercise causes
you to breathe faster and more deeply, which maximizes the amount of
oxygen in your blood. The better your aerobic fitness, the more
efficiently your heart, lungs and blood vessels transport oxygen
throughout your body — and the easier it is to complete routine physical
tasks and rise to unexpected challenges, such as running to your car in
the pouring rain
Aerobic exercise includes any physical activity that uses large muscle
groups and increases your heart rate. Try walking, jogging, biking,
swimming, dancing, water aerobics — even leaf raking, snow shoveling and
vacuuming. Aim for at least two hours and 30 minutes a week of moderate
aerobic activity or one hour and 15 minutes a week of vigorous aerobic
activity — preferably spread throughout the week
Strength training
Muscular fitness is another key component of a fitness training program.
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 centers offer various resistance machines, free weights and
other tools for strength training. But you don't need to invest in a
gym membership or expensive equipment to reap the benefits of strength
training. Hand-held weights or homemade weights — such as plastic soft
drink bottles filled with water or sand — may work just as well.
Resistance bands are another inexpensive option. Your own body weight
counts, too. Try push-ups, abdominal crunches and leg squats
Core exercises
The muscles in your abdomen, lower back and pelvis — known as your core
muscles — help protect your back and connect upper and lower body
movements. Core strength is a key element of a well-rounded fitness
training program.
Core exercises help train your muscles to brace the spine and enable you
to use your upper and lower body muscles more effectively. So what
counts as a core exercise? Any exercise that uses the trunk of your body
without support, including abdominal crunches. You can also try various
core exercises with a fitness ball
Fitness training: Elements of a well-rounded routine