Via Ciclante

Fitness Basics

Components of a Fitness Program

Below are reasons why including each of the following components are important in a well planned fitness program as each will benefit your body. When combined together they will contribute to overall fitness and good health.

Importance of a Warm-up
Helps prepare the body for the main workout (cardio, resistance, or flexibility training).

• Increases body temperature, heart rate, respiration, blood pressure
• Helps to screen for possible physical problems or injuries made worse by intensity
• Helps to focus from life's daily stress to the workout ahead.

Importance of Cardiovascular Training
Aerobic exercise is the an important aspect of any fitness program because by elevating your heart rate during a workout it will improve your heart and lung function. Regular aerobic exercise makes your muscles use oxygen more efficiently and strengthen your heart and lungs.

• Increased maximal oxygen consumption (VO2 max)
• Improved cardiovascular/cardio respiratory function (heart and lungs)
• Reduced workload on the heart at submaximal exercise intensity
• Heart works more efficiently pumping blood to the body
• Increaased blood volume and abilty to carry oxygen
• Increased blood supply to muscles and abilty to use oxygen
• Lower heart rate and blood pressure at any level of submaximal exercise
• Increaased threshold for lactic acid accumulation
• Lower resting systolic and diastolic pressure in people living with high blood pressure
• Increased HDL Cholesterol (the good cholesterol)
• Decreased blood trigycerides
• Reduced body fat and improved weight
• Improved gluscose tolerance and reduced insulin resistance
• Decresed anxiety and depression

Importance of a Cool-down
Returns body back to pre-exercise state by reducing body temperature, heart and respiratory rate and blood pressure.

• Reduces potential for injury and muscle soreness
• Reduces chances of lightheadedness or fainting by preventing blood pooling in muscles
• Aids in dissipation of waste products such as lactic acid which can lead to muscle cramps

Importance of Strength Training
When you strength train with weights, you're using your muscles against the extra pounds (this concept is called resistance). This strengthens and increases the amount of muscle mass in your body by making your muscles work harder than they're accostumed to.

• Increased metabolic rate by adding muscle increases metabolism naturally
• Increased and restoring bone density will help prevent and fight osteoporosis by building strong bones
• Increased lean muscle mass as each pound of lean muscle mass burns 35-50 calories per day
• Less chance of injury due to a solid foundation of strong bones, ligament and tendons
• Improved balance due to stronger leg and core muscles that help stabilzie the body
• Decreased risk of coronary disease as strengthening can reduce blood pressure and cholesterol levels
• Aids in rehabilitation and recovery by slowly building your strength around an injured area while keeping uninjured muscles strong
• Enhanced performance in sports, exercise and in daily life
• Age gracefully with strong muscles and improved balance by keeping the body in well-working condition
• Feeling and looking better as strength training reduces overall body fat, tones muscles and builds confidence

Importance of Flexibility Training
Flexibilty is a joint's ability to move through a full range of motion. Flexibility (stretching) is not about becoming a world class gymnast - it's about balancing muscle groups you use or overuse during exercise and other activities, or from bad posture.

• Reduces stress in exercising muscles
• Improved performance, decreased injury risk during daily activities and sports
• Improved posture
• Reduced risk of low back pain
• Increased transport of blood and nutrients to tissues
• Improved coordination
• Enhanced enjoyment of physical activities

Remember it is important to consult with your doctor before starting a new exercise program.