There are a number of things you need to do to ensure that your health is always on point. One of these things is starting on a program with a couple of effective fitness exercises. These exercises will reduce your risk of developing chronic diseases. They will also improve your coordination and balanced, help you lose weight, and boost your self-esteem. What is more, all these benefits will come around, regardless of your sex, physical ability and age.
Recommendations from the Department of Health and Human Services stipulate that you should include strength training and aerobic exercises into your fitness plans. More specifically, you need:
– A minimum of 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobics every week
– Strength training at least twice every week
Regular exercise will also help you reduce the risk of developing heart disease while strengthening your muscles and bones. It will also control your weight and leave your body looking fit and fine all the time. However, if you haven’t taken up these fitness exercises for some time and you have started developing health concerns, it is essential that you first talk to a health care professional before you start on a new fitness routine.
While designing the fitness exercises, you should consider your overall health and fitness goals. Think about what you like and dislike, and not the personal barriers that might prevent you from engaging in these exercises. In the same way, consider a couple of practical strategies that will keep you on track with the fitness programs you adopt.
Whatever your decision, remember that the earlier you start on a fitness program, the easier it will get with time. You don’t even have to take up the most overwhelming and involving of fitness exercises. Simply by carefully planning and pacing yourself, you should be able to turn your fitness activity into a healthy habit that will last for a long time.
Elements of a Well-Rounded Fitness Training Routine
Fitness training is designed to balance the elements of good health. As such, you need to ensure that your routine includes flexibility and stretching, balance training, core exercises, strength training, and aerobic fitness.
Whether you have just started taking your first steps towards fitness or you are an exercise fanatic looking to optimize your results, it is essential that you ensure that your fitness training program is all-rounded. Include the following elements into your fitness exercises for a balanced routine:
1. Aerobic Fitness
Also referred to as endurance activity or cardio, aerobic exercise is the cornerstone of most of the fitness exercises you will come across. This is because aerobic exercises cause you to breathe deeper and faster, which will maximize the amount of oxygen in your system.
Therefore, the better your overall aerobic fitness, the more efficiently your key organs (blood vessels, lungs and heart) will transport oxygen throughout your body. Your fitness will also make it much easier for you to complete routine physical tasks as well as enable you rise to such unexpected challenges as running from your car into a building in the pouring rain.
Most aerobic exercises include physical activities that use the large muscle groups in your body and increase your overall heart rate. As such, these fitness exercises include water aerobics, dancing, swimming, biking, jogging and walking. Other options include vacuuming, snow shoveling, and leaf raking.
The Department of Health and Human Services recommended that most healthy adults try getting a minimum of 150 minutes of moderate aerobic activity (or 75 minutes of vigorous aerobic activity) every weak. You can also combine both vigorous and moderate activities depending on how you are feeling. So long as you spread out these fitness exercises during the course of the week, you should become fit and healthy in a couple of months.
2. Strength Training
Another important component of a fitness training program is muscle fitness. Otherwise referred to as strength training, repeating these exercises twice every week will increase your muscular fitness and bone strength. In the same way, it will help you gain muscle mass when you are engaged in a vigorous weight loss program.
Most of the fitness centers you will come across will have a variety of resistance machines, as well as free weights and many other tools designed for strength training. However, you do not need to invest in expensive equipment or in a gym membership to reap the health benefits of intensive strength training.
Hand-made weights and hand-held weights – like plastic bottles filled with sand or water – work just as well as the tools you would typically find in a gym. Alternatively, consider getting a couple of resistance bands and using them to improve your body strength.
In the same way, you have the option of using your body weight to make yourself strength. A couple of the fitness exercises that will improve your strength, to this end, include leg squats, abdominal crunches, and pushups.
3. Core Exercises
The muscles in your pelvis, lower back and abdomen are your core muscles. These muscles help protect your back by connecting your lower and upper body movements. Training your core using fitness exercises is key to a well-rounded weight training program.
These exercises will training your muscles and help them brace the spine. By so doing, you should be able to use your lower and upper body muscles even more effectively than you do at the moment.
So, what are the core exercises you ought to consider adding to your fitness training regimen? Essentially, these include any exercises that use the trunk of your body without any support. A good example is abdominal crunches. You also have the option of trying a couple of core exercises using a fitness ball.
4. Balance Training
If you are older in age, you need exercises that will improve or maintain your balance. Add these to your routine exercises because balances tends to go down as you age – which increases the chances of getting fractures and falling down.
However, balance training is important for your overall health, irrespective your age. This is because it will stabilize the muscles in your core. Consider standing on one leg without support for extended periods of time if you are looking to improve your stability. Tai chi, as well as other eastern exercises will also promote your balance.
5. Flexibility and Stretching
The best fitness exercises for a healthy lifestyle will require that you improve your flexibility. Most physical activities, for instance dancing and doing crunches, require that your body remains flexible.
The best way to increase your flexibility is by engaging in stretching exercises. These exercises will allow you to easily do those activities that require great flexibility. Stretching will also improve the range of motions for your joints while promoting better posture for your body.
By stretching regularly, you can also relieve the stresses of daily, normal and mundane living. It is for this specific reason that flexibility and stretching activities are such an essential requirement of any physical activity and exercise regimen.
However, you should first warm up before you stretch. The best way to do this is by walking or doing a couple of your favorite exercises at low intensity for 5 to 10 minutes. It is also recommended that you stretch after you exercise because your muscles will still be warm and more receptive to the stretches.
In case you are not used to exercising on a regular basis, consider stretching a minimum of 3 times every week after you warm up. This will maintain your flexibility. You can also engage in such activities as yoga to promote your overall flexibility.
Covering All the Bases
Whether you wish to create your own unique fitness training program or you want to enlist the help of a professional personal training, there are certain elements that must be in your overall exercise plan.
Flexibility and stretching, balance training, core exercises, strength training and aerobic fitness should all be part of your weekly exercise plan. Of course, you don’t have to fit each of these elements into each exercise session. However, when you factor them into your routine, you should be able to remain fit and healthy for life.
Fitness Exercises Everyone Should Do
If you are not a serious exerciser or an athlete – and you are just looking to work out for your own health or to get into shape – the gym might seem intimidating. This is because, by simply lifting weight machines, exercising on stationary bikes, and walking on treadmills, you will feel like a small part of you has died.
Still, most of the best fitness exercises for your body don’t even require that you go to the gym. In fact, these simple workouts will end up doing wonders for your overall health and fitness. They will also help control your weight, improve your balance and flexibility, give you greater range of motion, protect your joints, strengthen your bones, and prevent most of the health problems that unfit people tend to complain about.
Irrespective of your fitness level or age, the activities listed below will help you lower your risk of disease while ensuring your body gets in shape. Read on to learn more about the most effective fitness exercises for a healthy lifestyle:
Swimming is the perfect workout. The buoyancy from the water will support your body and take away the strain from your painful joints. This is why you will be able to move more fluidly once you are used to swimming.
Swimming is also good for people with arthritis and other physical conditions because it is less weight bearing. In fact, research has found that it improves our mental states and puts us in a better mood.
If your body doesn’t allow you to swim vigorously, consider water aerobics. These classes will help you burn off those excess calories you don’t need and tone up your muscles.
b) Tai Chi
This ancient Chinese martial art combines relaxation and movement. As such, it is great for both the body and the mind. Otherwise referred to as meditation in motion, tai chi is chiefly comprised of a series of graceful movements with one transitioning fluidly into the next.
Since tai chi classes are offered at different levels, it is one of those fitness exercises that are easily accessible and valuable for everyone irrespective of fitness level and age. Tai chi is particularly effective among older people who need to improve their balance for better fitness.
c) Strength Training
In case you thought that strength training is a brawny and macho activity, you were wrong. Although lifting light weights certainly won’t give you muscle mass, it will keep your muscles strong enough for a fit and healthy lifestyle.
Muscles are essential because they burn the greatest number of calories off your body. Therefore, the more muscle you have, the more your body will be able to burn calories. This means that you will be able to cut down on your weight and maintain it at a health level. Like the other fitness exercises, strength training also helps to preserve your brain function especially as you grow older.
However, before you get started on your new weight training program, you should first learn the proper form. The best way is to start light and increase your weight loads every few weeks or so.
Walking is free, simple and one of the most powerful of the fitness exercises that will improve your health. It will help you strengthen your bone, stay slim, keep your blood pressure in check, lower the risk of developing certain lifestyle diseases (heart disease and diabetes, for instance), and improve the levels of cholesterol in your system. Walking also improves memory and will help you resist memory loss as you advance in years.
To walk effectively, all that is required is a pair of well-fitting and supportive shoes. Start by walking for about 10 to 15 minutes every day. With time, start walking faster and further until you get to a point where you can effortlessly walk for anywhere between half an hour and an hour on most days of the week.
There are many other fitness exercises required for a healthy lifestyle. Each of them is unique and will help your body became more agile, more flexible, better looking, and in great form. Irrespective of the exercises you choose, you can be sure your body will thank you for it – especially as you advance in years. Get started today and enjoy greater health and fitness over the long run.