Want to achieve overall physical fitness? Make sure your fitness training routine covers the bases: aerobic fitness, muscular fitness, stretching and core stability.
1. Aerobic fitness (4-7 days a week)
Aerobic exercise 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.
Any exercising that uses large muscular tissue and improves your pulse rate. Try strolling, running, bike riding, diving, dance, water cardio exercise exercise — even farming and house-work. Aim for at least 30 to 60 minutes of fitness most days of the week, even if you need to break it into 10-minute bursts of action.
2. Muscular/Strength fitness (2-4 days a week)
Muscular fitness is another key component of a fitness training program. Regular strength training can help you reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Building muscle also protects your joints from injury and boosts your stamina. It might even help you get a better night's sleep.
You don't have 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.
3. Stretching/Flexibility (4-7 days a week)
Most aerobic and strength exercise and weight coaching activities cause your muscle tissue to contract and bend. For balance in your fitness coaching course, it's important to stretch those muscle tissue, too. Extending increases your versatility, improves the mobility of your joint parts, and encourages better position and flow.
Regular stretching can even relieve stress and help prevent injury, especially if your muscles or joints are tight.
Set aside time to stretch after each workout; when your muscles are warm and receptive to stretching. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility.
4. Core stability
The muscles in your abdomen, lower back and pelvis — known as your core muscles — support balance and stability. The final element of a well-rounded fitness training program is strengthening your core muscles.
Stomach ab exercises are a classic primary exercise or do various primary exercises with a fitness football. Sitting on the football with healthy posture is a nice beginning. From there, you can try abdominal ab exercises and other primary movements.
IMPORTANT
Cover all 4 elements
Whether you create your own fitness training program or get help from a personal trainer, make aerobic fitness, muscular fitness, stretching and core stability part of your overall exercise plan. These four fitness elements can help you promote fitness for life.
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