The Four Primary Elements of Fitness

All-Over Fitness

Four primary elements of fitness

No matter your level of fitness or experience, to maximise all-over body health and fitness, ensure your weekly programme includes the following four components:

Aerobic fitness

Aerobic exercise is the cornerstone of most fitness programmes and the key to life-long health. The repetitive use of large muscles makes your lungs and heart work more efficiently, and you'll burn calories. Try walking, jogging, swimming, cycling, dancing, water aerobics, and even gardening and housework. Aim for at least 30 minutes, five times a week.

Muscular fitness

Regular strength training will increase body fat, increase lean muscle mass and help burn calories. It will also boost stamina and power, increase bone density and protect joints from injury. Try the resistance machines at your local gym or create your own workout at home; use hand weights, a resistance band and even your own body weight for press-ups, lunges and squats.

Stretching

When you perform aerobic activity or strength training, your muscles contract and flex. In order to balance your programme, ensure you stretch these muscles after exercise to increase flexibility and the range of motion of your joints. Regular stretching can also relieve stress and improve posture so you may want to incorporate it into your daily routine; when you wake up in the morning or before you go to bed. Perhaps join a local yoga or Pilates class.

Core stability

The muscles in your abdomen, lower back and pelvis, known as your core muscles, support, balance and stabilise your entire body. This strong foundation improves posture, supports limbs and muscles and protects you from injury. However, doing 100 sit-ups every morning is not going to give you the benefits you need. Vary the exercises and keep the movements slow and controlled. Try the plank position and leg extensions, or use a balance ball. Yoga, Pilates and Tai Chi also train you core so investigate local classes.

Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching and core stability part of your overall exercise plan. You'll get satisfying results, stay injury free and maintain all-over health, for life.

Recommend : Save up to 40% on Our Bestselling Fitness Products