What type of exercise routine is ideal for getting fit?
A well rounded
routine consisting of aerobic, strength, stretching and balance training should
be used regularly to maximize your fitness. Many trainees choose only one or
two of these to concentrate on which is a big mistake. You must include all of
them to have a well rounded program.
Aerobic exercise, also known as cardio, is the cornerstone
of many fitness training programs. Aerobic exercise is any physical activity
that uses large muscle groups and increases your heart rate for an extended
period of time. Some examples are brisk walking, jogging, running, bike riding
and swimming. You should attempt to get in 2.5 hours per week of moderate level
aerobic activity per week or slightly over one hour of vigorous aerobic
exercise.
Strength training with free weights, machines or bands
builds muscle mass and strength and due to its weight bearing effects, builds strong,
thicker bones, helping to prevent osteoporosis. The most common tools are free
weights such as dumbbells, barbells and kettlebells. They have the advantage of
building stability and balance strength over machines. Machines, on the other
hand, direct the effort of the training in the proper path for each muscle
group to maximize results and tend to be safer to use than free weights.
Train 2-3 times per week for best results.
Stretching should be done before each aerobic training
session but should be avoided before strength training because recent research
has shown that it temporarily weakens the muscles slightly which is not ideal
prior to strength training.
Balance is an important part of daily living and is easy to
improve through training. Try standing on one foot for extended periods of
time, first with one leg in front of you then behind you.
David Groscup is an experienced personal trainer and
author. He has authored several books, which are available at Amazon.
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