Fit Kit: Make Your Body Sing
Description
This article is from the Health Articles series.
Fit Kit: Make Your Body Sing
You run. Maybe everyday. Run, run, run. So, you must be pretty healthy, right? Well, while a one-note fitness regimen is better than inactivity, your body needs aerobic activity, strength training, and stretching to achieve the "three-part harmony" of fitness. If any one is missing you'll feel "out of tune."
So, how can you incorporate all three activities into your fitness routine? It's surprisingly simple:
Aerobic Activity
Aerobic activity elevates the heart
rate, which in turn, improves heart efficiency and lung capacity, revs
up the metabolism, lowers blood pressure, and reduces stress.
Most experts recommend getting a minimum of 30 minutes of aerobic activity at least three times per week (of course, 40-50 minutes of aerobic activity 4-5 times per week is even better!). Some studies have shown that three 10-minute spurts of activity can achieve the same aerobic benefit as a solid 30 minutes.
On those crazy days when you don't have time to walk, run, swim, ski, ride your bike or inline skate, be sure to walk the dog, park in the farthest spot, and take the stairs to get your full complement of aerobic activity.
Here are some aerobic activities you may never have thought of:
Do The Hustle: Dancing is a great way to get your heart pumping, so grab a partner and twist and shout, cha-cha-cha, or do-si-do your way to a healthy heart.
Clean Machine: All that scrub-a-dub-dubbing does more than make your bathroom sparkle; you can achieve a real aerobic benefit if you keep the pace accelerated and clean for at least an hour. Aerobic boost: Don't stoop, but squat as you pick up clothes, load the dishwasher, etc. Squatting not only protects your low back from strain, but also gives your quadriceps a good workout.
Jump 'N Pump: Trampolines are effective and fun, not to mention less stress on your knees and hips.
Strength Training
Most people think the primary benefit
of strength training is to bulk up like Arnold Schwarzenegger. While
strength training does increase muscle mass, one of the key health
benefits of strength training is increased bone density.
As we age, we lose muscle mass and bone density, resulting in stooped posture, weakness, and brittle bones. By incorporating strength training into your workout, you will improve your posture and help protect against bone fractures and breaks. Additionally, increased muscle mass boosts your resting metabolic rate, meaning that you're burning calories even when parked on the couch answering all the easy questions on WhoWants to Be A Millionaire?
A minimum of 20 minutes working all the major muscle groups 2-3 times per week is recommended. Strength training activities include weight lifting, both free weights and machines, or large bands, which use your body's own mass to provide resistance.
Always warm up before strength training and stretch afterward to lengthen the muscles that have been contracted. Visit fitness web site http://www.asimba.com/ for a complete, customized strength-training workout.
Stretching/Flexibility
Often the most overlooked
element of a "harmonious" fitness routine, stretching can help prevent
injury, reduce stress, and improve balance and coordination as well as
circulation. The "meditative" component of stretching and flexibility
can also calm the mind and strengthen the mind/body connection.
Yoga, tai chi, and Pilates (a method that uses special machinery and trainers) can deliver aerobic, strength training, and flexibility boosting benefits all in one. If you've never done these activities before and would like to learn, try a class or video. Living Arts has a complete series of videos for beginners to experts, available at http://www.livingarts.com/
If you don't have time for a complete flexibility workout, try to incorporate stretching into your aerobic or strength training routine, a minimum of 10-15 minutes afterward when muscles are warm. Trainer tip: Don't bounce and try and hold each stretch for at least 20 seconds.
You may feel fine with a solo activity, but together, aerobics, strength training, and stretching will help you feel more complete help your body hit "the high note" of fitness.
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