Nowadays, most people are conscious of the word fit and wellness. Each individual has a different goal for their fitness routine. A well-balanced fitness routine assures you in attaining your fitness goals.
Essentials of a Well-balanced Fitness Training Routine
A well-balanced fitness routine consists of the following aspects:
Aerobic Fitness
The aerobic exercise is the groundwork of the majority of the fitness training programs. The word “aerobic” refers to “with oxygen.” In aerobic exercise, you breathe faster and deeper, which results in the optimal flow of oxygen in your blood. It makes your heart beat faster, increasing the flow of blood to your muscle and back to your lungs.
The aerobic activity consists of any physical movement that uses large muscle groups and intensifies the heart rate. The intensity ranges from light to moderate and can go on for several minutes or hours without causing fatigue. A stable, vigorous aerobic fitness makes your lungs, heart, and blood vessels work more efficiently in bringing oxygen all over your body.
Benefits
- increases good cholesterol or HDL (high-density lipoproteins)
- improves cardiovascular condition
- lowers blood pressure
- reduces the risk of cardiovascular disease
- reduces resting heart rate
- boosts lung function
- assists control blood sugar
- helps in losing weight
Another alternative is the high-intensity interval training that includes 30 minutes of extreme activity followed with three to four minutes of lighter movement. For instance, substitute leisurely walking to brisk walking.
Examples and suggested frequency
- speed walking
- cycling
- jogging
- running
- swimming at a steady rate
- stair climbing
- jumping rope
- aerobic or dancing classes
Leaf raking, vacuuming, and snow shoveling are aerobic activities, too, because it uses the larger muscle groups and increases heart rate.
Suggested frequency:
- 150 minutes of moderate aerobic exercise
- 75 minutes of dynamic aerobic activity per week
- a mixture of both
The protocols recommend distributing this activity for a week. You can opt to do aerobic fitness for short periods and aspire to move more throughout the day. Any amount of this activity is better than doing nothing.
Weight Training
Weight training, also known as strength or resistance training, is another essential aspect of a well-balanced fitness training scheme.
Benefits
- augment muscle mass and bone density
- increase metabolism
- helps lose or manage weight
- helps improve your capacity to perform daily activities
Strive to incorporate weight training of all your larger muscle groups (chest, back, abdominal, arm & shoulder, legs & buttocks) into your exercise routine at least two times per week.
Examples and suggested frequency
- Dumbbells or free weights
- Resistance machine available in fitness centers or gym
- Resistance bands
- Abdominal crunches
- Push-ups
- pull-ups
- leg squats
- lunges
Suggested frequency: Do this activity two times per week.
Gym membership or expensive equipment is expensive, but you can replace these with inexpensive options. Refill an empty plastic water bottle with water or sand and use it as hand-held weights.
Core Training Exercises
Core strength exercise is another component of a well-balanced exercise program that focuses on the core muscles found in the lower back, pelvis, and abdomen. These muscles connect lower and upper body movements and help protect your back. Core training exercise helps develop the lower and upper body muscles to support the spine so you can use them efficiently. Unlike other workouts that use support, core exercise uses only the body trunk.
Benefits
- flattens and strengthens your abs
- stabilizes your back
- enhances flexibility
- strengthens the body
- promotes better breathing
- improves balance and coordination
Examples and suggested frequency
- sit-ups
- planks
- bridges
- oblique reaches
- hanging leg raises
- fitness ball exercises
- Pilates
Suggested frequency: Do this two times a week
Exercising the core muscles is even more essential as a person gets older.
Balance Exercises
Balance training or exercise can be intense. This exercise can be forceful and helps sustain your balance, irrespective of the age. It includes fitness exercises to reinforce the muscles to help you have a better posture, which involves your core and legs. Balance fit training can enhance stability.
Older adults should include balance exercises in their fitness, as balance tends to decline with age. Balance exercises will help promote and sustain balance to prevent fractures and falls, which is common among older people. A steady balance during their prime years will give them a sense of independence.
Benefits
- encourages better posture
- prevents falls
- reduces the risk of injury, particularly on the lower extremities
- faster recovery from injury
- improves coordination
- improves longevity
- improves proprioception (the body’s awareness to see its place in space)
Examples and suggested frequency
- stand on one foot and lift the other leg behind you or to the side
- walking heel to toe
- high knee walk
- shifting weight from side to side
- sitting down and standing up without using your hands
- Yoga or Tai Chi
Suggested frequency: Do it two or three times per week
Stretching and Flexibility
Stretching promotes agility and flexibility. This fitness activity only requires simple and broad motions while developing strength and stability. Daily activities become easy when your body is flexible. It is also a great stress and tension reliever.
Benefits
- enhances the range motion of joints
- improves balance
- enhances posture
- reduces the risk of injury
- optimizes flexibility
- allows the muscle to work efficiently
- increases blood flow to the muscles
Examples and suggested frequency
- chest and shoulder stretch
- shoulder stretch
- hamstring stretch
- neck stretch
- glutes stretch
- low lunge arc
- standing side stretch
- seated back twist
- runners stretch
Suggested frequency: Do this after every exercise
Remember to always stretch after a fitness activity, as muscles are more receptive after an exercise. You can do stretching before working out but make sure to warm up first (5-10 minutes of exercise or walking) then do stretching exercises.
Review your fitness program to ensure that the five aspects of a well-balanced fitness training are present, regardless if you created your fitness scheme or have a personal trainer. All these features don’t need to be present in every workout. You can include them in your everyday activity to sustain a fit and healthy life.
