Many of us have a hard time fitting in exercise, much less fitting in different types of exercise. I must bring to everyone's attention that the best type of exercise is the type you will ACTUALLY DO!!!! However, having said that, there are types of exercise that we should all be adding to our fitness routine. The Mayo Clinic lists five elements to a "rounded routine". Let's go over each one!
1. Aerobic Fitness -
Cardio or an "endurance activity" is an important element to any fitness program. Aerobic exercise causes us to breathe faster and deeper which "maximizes the amount of oxygen in your blood". The better our aerobic fitness, the more efficient our heart, lungs, and blood vessels take oxygen through our body. What is cardio? The "I can't talk to you on this treadmill without huffing" routine! Walking, running, Zumba, spinning, biking, swimming, taking stairs, etc. The best one? THE ONE YOU WILL DO!
2. Muscular Fitness -
Strength training at least twice a week can help increase bone strength and muscular fitness. We begin losing muscle mass at the age of 30! Muscle is important for weight loss! So what is best? WHAT YOU WILL DO!!! Weights, gyms, push-ups, the playground, canned goods, body weight! You get the idea! NOW MOVE IT!
3. Stretching -
Aerobic and strength training cause our muscles to flex so we must also add a stretching routine. Stretching helps with balance and improves the range of motion of your joints and helps with posture. Stretching can also help with stress.
Before you begin stretching warm up your muscles by doing a favorite exercise at low intensity for five to ten minutes, or after your regular workout. Try to stretch at least three times a week or come to the YMCA for yoga:)
4. Core Stability -
The muscles in your abdomen, lower back, and pelvis - otherwise known as everything between your neck and pelvis, are your core. Core exercises help train your muscles to "brace the spine and enable you to use your upper and lower muscles more effectively". It can also help with back pain and YOUR LOOKS!!!! Try to do crunches in front of the television, or pick up a pilates video or class. Yoga is also great for strengthening our core!
5. Balance training -
Balance is the number one reason seniors fall. Balance can be improved or lost. You can be strong, flexible, and aerobically fit, yet still have poor balance. Add tai chi, yoga, or balance exercises to your routine. Stand on one leg while washing dishes. JUST DO IT!!!
Take a look at your fitness routine and try to incorporate each of these elements. It doesn't require a gym or fancy equiptment. It takes effort and a willingness to try new things. I would love for all of you to come over to the YMCA and join us! If that is not your thing? You can exercise during commercial breaks and walk on your lunch break! Remember 24/7!
Blessings -
Emmie
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