Every body regardless of age, goals and current fitness level needs a balanced fitness routine. Balanced fitness includes cardiovascular, strength, and flexibility training. Whether you are a runner looking to run a personal best in your local 10k run or a new mom trying to get back in shape, at some point balanced fitness will help you reach your goals. Ignoring one of the pillars of fitness (strength, cardio and flexibility) will cause you to feel unbalanced at some point of your regime. Being unbalanced physically can be felt in many ways. You could get overly fatigued, have a backache, feel intensely stiff or experience it through injury. You may even acquire a bad posture (due to uneven muscles), may look tired and feel uncomfortable.
Sadly, too many exercisers concentrate on only one or two aspects of a program. Many runners, for example, are infamous for concentrating on running and minimal stretching while neglecting strength training. The results can range from declining speed and performance to injury. In the same way, many weight loss trainers concentrate solely on cardiovascular training, not understanding that adding strength can increase the rate at which their bodies burn calories as much as 30%. In fact, did you know that your body burns calories much more effectively for 24 hours following a strength training routine compared to only 6-10 hours following a cardiovascular workout? Even the elderly need strength training as much as the 30-year- old man who wants to look better. The bottom line is the incremental amount of time that it takes to incorporate the three pillars of balanced fitness will pay off greatly in the long run including in weight loss/management, healthy bones and muscles, sports performance, enjoyment of daily activities and even longevity!
It may seem daunting to incorporate a strength routine into your already compressed time schedule. But it doesn’t have to be so difficult. Using efficient weight equipment or using your own body weight without complicated maneuvers will allow for an effective strength training routine that can be incorporated following your cardiovascular routine in only 15 minutes. This is accomplished by concentrating on the major muscle groups (including legs, chest, back, chest, shoulders, arms, and stomach) and moving from station to station with only 30-60 seconds rest in between each set. A good strength foundation can be attained from only 1-2 sets of strength exercise 2 days a week. In fact, if you work at the right intensity one set for each body part, you can receive 80% of the benefit of working 3-5 sets. Pretty simple.
Once you have finished your strength/ cardio routine, be sure to save some time for stretching. Most people leave out the last portion of the workout because they think that stretching doesn’t serve a huge purpose. Without a proper stretching routine, you may feel too stiff after your workout or may not recover as quickly. Think of it this way: Flexibility is responsible for the way you feel. If you do not feel comfortable in your own skin because you are restricted by your range-of-motion, then it is guaranteed a good idea to stretch your large muscle groups.
The Three Pillars of Fitness
Cardiovascular
20-60 minutes per day (at your level of fitness) , 3-5 times per week
Strength Training
Minimum of 2 times per week/ 30-45-minute increments/main muscle groups
Flexibility
Minimum of 3 times per week/hour increments/large muscle groups
STRENGTH
For many years strength training was thought to be for athletes and advanced exercisers. In more recent years, strength training has come to the masses because of it benefits including revving up your calorie burning capabilities, decreasing your risk of injury for any activity, and making sure that your bones continue to stay thick and strong.
Strength training properly for only 30 minutes, 2-3 times per week changes the way your body looks and feels, and even promotes longevity.
CARDIO
Every body needs cardiovascular exercise (CV). It is the cornerstone of a weight management program and strengthens the heart and lungs, helping to prevent disease and; in many cases, recover from disease.
CV increases energy levels and elevates our ability to concentrate for longer periods of time. It can also help you increase your endurance for everything from hiking with your family to playing 18 holes of golf!
FLEXIBILITY
Flexibility makes up the third pillar of fitness and in many ways supports the other two. Improving flexibility helps prevent injuries that occur in any sports or recreational activity.
It can help reduce muscular pain and tightness and even promotes relaxation. As we age, we also lose flexibility which can prevent us from enjoying many of the activities we love.
Natalie is the founder of THE ART OF BODY - a health services company in Bali that features personal training, pilates and physio. As a health consultant with years of experience in Canada and USA, she currently lives as a personal trainer in Bali. For further inquiries please visit : www.theartofbody.com or e-mail : ns@theartofbody.com or 081 2389 0999.
