Fitness Plan with 5 Key Elements
Someone told that everyday running is fitness. Other told that power yoga was definitely the way to go. Now someone told that high-intensity training is the fitness miracle. But we do not know the exact fitness plan for our routine. What is a balanced fitness? Balanced fitness training includes challenges, stretches, strengthens, and restores the body and mind with a range of motion.
The balance should not be confused with perfection. Balanced fitness encourages building a healthy relationship with our body, listening to our body and follow a fitness regime to stay fit and do not harm the body. Fitness training includes five elements of good health. Make sure your routine includes balance training, strength training, aerobic fitness, core exercises, flexibility and stretching. Include these five elements to create a balanced routine.
The balance should not be confused with perfection. Balanced fitness encourages building a healthy relationship with our body, listening to our body and follow a fitness regime to stay fit and do not harm the body. Fitness training includes five elements of good health. Make sure your routine includes balance training, strength training, aerobic fitness, core exercises, flexibility and stretching. Include these five elements to create a balanced routine.
Balance training
It can help to improve our core muscles. Anyone can get benefit from balance training. Try standing on one leg for increasing periods of time to improve overall stability. In old age, balance tends to deteriorate so older adults should include these exercises in the routine. Activities like Tai chi can promote balance also.
Strength Training
Muscular fitness is also a necessary component of a fitness plan. Try adding light weights ( 2-3 lbs for women and 5-10 lbs for men) or some kind of resistance exercises in your fitness plan. To tone and for strengthening heavyweights are not necessary. Pilates and yoga sculpt are also good. Strengthening exercises at least twice a week can support toning, strengthening and boost the metabolism. Also, increases bone strength and muscular fitness. Try push-ups, abdominal crunches and leg squat.
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| Weight Lifting |
Aerobic Exercises
Aerobic exercise also is known as cardio or endurance activity. Aerobic exercises are the cornerstone of most fitness routine. Aerobic exercise causes fast deep breathing so oxygen supply to the body increases. Regular cardio is an important element of a fitness plan.
Aerobic exercise includes jogging, dancing, walking, swimming and water aerobics. At least 150 minutes a week of moderate exercise or 75 minutes a week of vigorous aerobic activity is sufficient.
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| Running |
Core Exercise
Core strength is a key element of a good fitness training program. The muscles in the abdomen, lower back and pelvis known as core muscles. Core exercise help to use upper and lower body muscles more effectively. Do abdominal crunches and various core exercises with a fitness ball.
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| Core exercise |
Flexibility and stretching
Stretching and flexibility activities are part of a physical activity program. Stretching exercises are effective in increasing flexibility and also improves the range of motion of our joints and promote better posture. Regular stretching can help to relieve stress.
Before stretching warm up by walking or doing exercise at a low intensity for five to ten minutes. Stretching at least three times a week after warming up to maintain flexibility. Yoga also promotes flexibility.
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| Stretching |
An overall balanced fitness plan should include these elements. Listen to your body and do your best to incorporate these five elements into your fitness plan to lead a healthy life.
Awesome article dr. Di
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