Our health is our priority in life. Without it, we cannot function to be the best version of ourselves. Having a balanced fitness routine benefits the entire body, even the mind. When we keep our routines balanced, we create a balanced life that provides us with a sense of accomplishment and fulfillment. Regardless of your fitness level, having a well-rounded training program to include these five elements will help you meet your objectives.
Keep a Strong Core
The core muscles consisting of the abdomen, lower back and pelvis are the foundation of the human body. At some point, all the muscles in your body rely upon your abs, hips, and lower back so it’s important to keep them strong. By strengthening these muscles, you not only improve sport performance but you also benefit everyday activities. What are the core muscles responsible for? They allow you to stand upright, move on both feet, support your spine and give you balance and stability by controlling body movements. An example of a core exercise would be an abdominal crunch.
Keep Your Balance
Anyone can benefit from balance training, especially older adults. Why? As we age, our balance tends to deteriorate with age, which can lead to falls and fractures. Balance training helps with stabilizing your core muscles. Think of walking up and down the stairs as a daily activity we perform. By improving our balance, we improve our stability which helps us move efficiently through a variety of challenges which maintaining alignment of our bodies. Walking up and down the stairs is a great example of this. The greater the balance, the more your body can maintain better form.
Flexibility is an important part of physical fitness as it increases our range of motion which in turn allows you to perform exercises more safely and effectively. Stretching can also promote better posture and can help reduce stress. Before you stretch, start by warming up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Even better, stretch after you exercise when your muscles are warm and receptive to stretching. You should stretch whenever you exercise, so try to make time to incorporate this element into your routine each time. If you don’t exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Yoga is a great way to promote and improve flexibility. Always speak with a professional or trainer before performing stretches to ensure that you are doing them correctly to avoid any injuries.
Aerobic exercise also known as cardio or endurance activity is the base of most fitness training programs. As you improve your aerobic fitness, your heart will become more efficient along with your lungs. The blood vessels along with your heart and lungs transport oxygen throughout your body. The more efficient these organs are, the easier it is to complete routine physical tasks and sporting activities. Other advantages to incorporating aerobic exercise into your fitness routine is that it will improve your mood, energy levels, and help with the ability to sleep better. Types of aerobic exercise include activities that use large muscle groups and increase your heart rate. Examples are walking, jogging, cycling, swimming, dancing, even doing chores around the house.
Muscular fitness is another key component of a fitness training program. More muscle, more calorie expenditure. If you are to compare strength training to cardiovascular training, resistance training will win the battle of coming out on top to burn calories. As you increase your strength and lean muscle mass, your body uses calories more efficiently. Strength training can boost your metabolism so in turn you can burn more calories over the course of a day. More calories are used to make and maintain muscle. You can gain muscle and lose fat at the same time as your lean muscle increases, so does your resting metabolism. This allows you to burn more calories all day long.
As we age, we lose bone density and weight training can help manage the loss. There are three characteristics that have the largest impact on increasing bone density when exercising, they are; the magnitude of strain the exercise imparts, the rate of which muscle strain the exercise is done, and the frequency that the exercise strains the muscle. A combination of all three play a role in developing greater bone density. Strength training will also increase your energy level by elevating the level of endorphins in your body which will in turn boost your energy level and improve your mood. Even long after a weight training session, it will help fight fatigue.
Incorporating it Altogether
Although it isn’t necessary to fit each of the above components into every fitness workout, doing them regularly can promote a healthier life. Your goals will always determine your workout so ensure that you hire a professional to get you started on the right track and keep you injury free.
Eat Well – Move Well – Live Well
Your Compassionate Coach,