In the past weeks we have gotten you off the couch and identified some exercises to best achieve your goals. Now we want to look at some of the different elements of fitness. Fitness as a whole has a diverse array of components, but three main elements are cardiovascular exercise, strength training and flexibility.
Cardiovascular exercise (cardio) has many positive benefits; paramount among them is fat loss and weight loss, which is the main goal of many people when they enter a wellness facility. Simply getting on a piece of cardio equipment is the first step. However just getting on the machine and moving your body at a low intensity won’t allow you to attain the weight and fat loss results you desire. One way to increase your intensity to a desired level is to determine your maximum heart rate and your target heart rates (low end and high end). Your maximum heart rate is 220 minus your age. From there you can multiply that number by 60-85% to determine the low end and high end of your target heart rate range. This range is the level you want your heart to be working while you’re doing your cardio exercise. At the YMCA we offer various cardio machines in the wellness center as well as many different group exercise classes that are fun and will keep you working at a high intensity.
Strength training is another key element of fitness. As with cardio, strength training has many positive benefits. Chief among these benefits are an increase in muscular strength and an overall toning of muscles. There are a lot of ways to start weight training. As a beginner it may be prudent to begin with weight machines before progressing to free weights. Other options that incorporate strength training with a group setting are Body Pump and TRX classes.
A third and often overlooked element of fitness is flexibility. Flexibility is defined by the range of motion of a joint and its surrounding muscles during a passive movement. People often do not allow time in their workouts for stretching and proper warm-up and cool down. Stretching during a workout not only will help in your gym workouts but will be a benefit to your overall general health. Traditional stretching is not the only way to increase your flexibility. Other ways to improve flexibility are by taking classes that promote stretching and range of motion such as Body Flow, Yoga, Pilates, or other low intensity classes.
These three elements are just a part of the overall umbrella of fitness. Trying something that is out of your normal routine or adding to your workout can be very beneficial for you. By incorporating these three elements of fitness, it will allow you to have a well-balanced workout.
Joshua Greer is certified through the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist.
