The Essentials of a Good Fitness Program

The Essentials of a Good Fitness Program

Fitness beginners may wonder where to start and how to start a fitness program. It doesn't matter if you are beginning a fitness program to build muscle, increase endurance, lose weight or trim and tone your muscles; there are 5 basic elements that should be part of every well-rounded fitness program.

Aerobic exercise is the foundation of every good fitness program. Aerobic exercise increases the heart rate, breathing increases, oxygen is delivered to the tissues faster, and lung capacity is increased by performing regular aerobic exercise. Any aerobic exercise that increases the heart rate and involves all the large muscles of the body should be included in a good fitness program. Aerobic exercises include swimming, walking, riding a bicycle outdoors or indoors on a stationary bike and dancing. Everyday activities that get your heart pumping, like climbing stairs and yard work, are aerobic exercise. Include 90 minutes of aerobic exercise per week in your fitness program.

Strength training is important for muscle health. A good fitness program will include some basic muscle fitness workouts. Weight lifting, resistance bands and isometric muscle exercises will help increase your muscle mass and improve your joint and bone health. Do squats, crunches, push-ups and pull-ups three times each week to get your muscles in top condition.

Core training consists of strengthening the muscles of the lower back, pelvis and the abdomen. Core strength is essential to good balance, upper body strength and back health. Exercises that help strength the muscles of the core include push-ups, sit-ups, crunches and exercises using a fitness ball. Plank exercises also help strengthen the core.

Balance exercises help reduce your chance of injury from falls. Balance exercises include standing on one leg, extending one leg and holding the position for a few seconds, standing on the toes, and performing crunches while balancing on an exercise ball. Balance boards can also help improve balance.

Stretch your muscles before beginning your fitness routine. Stretching helps to warm up your muscles in preparation for a workout. Regular stretching also improves your flexibility and range of motion in your joints. Stretch after your workout to enhance your flexibility and cool down after vigorous exercise.

Your fitness program should be tailored to fit your schedule, your fitness level and your long- term fitness goals. Try to incorporate each element of fitness into your program by performing exercises from each group at least once each week.