Fitness is important because it benefits the body and mind in a variety of ways. The goal of this article is to discuss different training methods and exercise options to keep you physically fit. We will look at four main types of body fitness: Cardiorespiratory Fitness, Musculoskeletal Fitness, Flexibility Training and Weight Training.
Strength Training
Strength training — or resistance exercise — involves using your own body weight or equipment like dumbbells and resistance bands to build muscle mass, strength and endurance. It’s one of four types of exercise — along with aerobic, balance and flexibility training — recommended for adults to maintain health and improve performance.
In general, the more muscle a person has, the greater their ability to resist force, and therefore the stronger they are. Muscles can also increase in size, called hypertrophy, with regular strength training. This type of training uses moderate-to-heavy weights and high reps to stimulate muscle growth. It’s usually reserved for people who already have some experience with lifting weights.
A person can also develop their endurance with regular strength training, which makes the muscles able to work for longer periods of time. For example, someone who can lift a 50-pound weight 10 times has more muscular endurance than someone who can only lift the weight once.
According to the Physical Activity Guidelines for Americans, kids ages 6 through 17 and adults should incorporate two days of muscle-strengthening exercises into their weekly routine. To maximize the benefits, strength training should target all major muscle groups. Those who are new to strength training should start by exercising at a light intensity and slowly increase the number of repetitions, amount of weight or level of resistance.
The goal is to do each exercise until you feel your muscles tire. For example, your workout may rate between a 0 and 10. A 0 rating is no exertion, while a 10 rating is as hard as you can go without hurting yourself.
Experts recommend changing your strength training routine every four to eight weeks so that your muscles are continually challenged. In addition, a trainer can help ensure proper technique and safety while maximizing the benefits of your routine. They can also offer suggestions to modify your workout for injuries or other limitations. If you have a preexisting condition, talk to your doctor before beginning a strength-training program.
Cardiovascular Training
Your heart and lungs need to work harder to supply oxygen-rich blood to your muscles during exercise. This increased blood flow helps your body burn fat and glucose for energy and also helps regulate your blood pressure, blood cholesterol levels and blood triglycerides. Regular cardiovascular (CV) training strengthens your muscles and lungs, burns calories to help you maintain your weight and releases feel-good endorphins to give you that post-workout high.
It’s also your best tool for lowering and maintaining your cholesterol, blood sugar and triglyceride levels. If you’re not sure where to start with CV training, a certified personal trainer or fitness coach can help you develop an exercise routine that meets your specific needs and goals.
A good place to begin is a simple walk around the block or up and down your stairs. Increasing your step count or the frequency and duration of your workouts will improve your endurance over time. You can also increase the intensity of your workouts to challenge your cardiovascular system even more.
Aerobic, or cardio, training is any form of vigorous movement that uses large muscle groups repetitively and rhythmically and increases your heart rate and respiration. This type of exercise is typically performed on a regular basis – three or more days a week, at an intensity that reaches 60% to 90% of your maximum heart rate and lasts 30 to 60 minutes.
You’ve likely heard of and maybe even been to a gym or health club to participate in cardiovascular exercises such as running, walking, hiking, dancing and swimming. But what you may not know is that you can also build your cardio endurance with other activities like gardening, raking leaves, mowing the lawn or cleaning the house.
The key to improving your cardiovascular endurance is consistent practice. A person with a low level of cardiovascular endurance will tire easily during physical activity and will need to stop exercising before they reach a higher level of exertion. A person with a strong level of cardiovascular endurance will be able to exercise at a medium or even high intensity for longer periods of time without becoming tired and may experience fewer muscle soreness issues.
Flexibility Training
The ability to move a joint or group of muscles through its full range of motion is known as flexibility. It improves posture, promotes efficient movement and helps prevent incorrect body alignment. It also reduces the risk of muscle injuries. Flexibility is important in both daily activities and exercise. When muscles become tight, it causes imbalances that can affect your joints and increase your risk for injury.
Flexibility training involves slow, gradual movements to stretch the muscles and increase their range of motion. Stretching should never be painful or abrasive. If you feel any discomfort, ease back a little and try again. Stretching before you do any aerobic or weight training exercises is the best way to prevent injury. This allows your muscles to warm up and increases blood flow which minimizes the chance of injury.
Performing regular stretching exercises can help keep the muscles in your back, neck and hips flexible. A sedentary lifestyle or poor posture can cause these muscles to shorten. When the muscles are too short, it leads to a hunched back and rounded shoulders. Flexibility training can help retrain these muscles, improving your posture and making you look slimmer.
In addition to improving posture and balance, flexibility improves overall body movement and increases the amount of energy you have for other exercises. It can also reduce the likelihood of injury and enhance your performance in sports.
Unlike the jerky, fast-paced movements of aerobic and weight training, yoga and Pilates are gradual, fluid movements that can help improve flexibility. If you are unsure of how to perform a particular pose, seek the assistance of a trainer or ask your health care provider for advice. They can show you how to properly perform the pose and help avoid any injuries. Aside from its physical benefits, flexibility training can help unify the mind, body and spirit and may aid in stress reduction. For this reason, it is often recommended for those suffering from chronic stress and tension.
Weight Training
Weight training, or resistance training, involves lifting heavy loads for a short number of repetitions. This exercise is focused on building strength rather than muscle size. It requires heavier weights than a cardiovascular workout, so guidance and a spotter are important. It also burns more calories than other types of exercise, according to a study published in the journal Medicine & Science in Sports & Exercise. The exercise is also technical and potentially dangerous, so a qualified trainer should instruct you.