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Fitness as Easy as 1-2-3 by Cleo Gib
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Fitness as Easy as 1-2-3 |
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Fitness
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Probably the biggest mistake that most people make when it comes to fitness is emphasizing just one area—typically just cardiovascular training. Whether one runs, walks, swims, or takes an aerobics class, working the heart only addresses one aspect of physical fitness. In order to achieve the benefits of even a moderate level of exercise, one has to incorporate three areas for a well-rounded program. These should include aerobic activity, strength training, and flexibility exercises. Though you can certainly accomplish these goals on your own, many require the motivation of others that comes with attending fitness classes or being coached, such as at any number of Providence fitness centers. Aerobic Activity Cardiovascular training includes any physical activity that engages the large muscle groups and raises one’s heart rate, such as walking vigorously, running, cycling, swimming, or instructor-led classes that focus on the cardiovascular system. Though activities such as raking leaves, shoveling snow, and doing household chores will raise one’s heart rate and certainly are good to do, they don’t provide the consistency of a regular program and often don’t raise the heart rate sufficiently. Most recommendations dictate that you get at least 2-3 hours a week of moderate aerobic activity consisting of at least 20-30 uninterrupted minutes per session, with each session spread out over 4-5 days during the course of a week. Strength Training Though you don't need to invest in a gym membership to get the benefits of strength training, many clubs offer the kind of equipment that’s needed to improve muscular strength and fitness, such as a variety of resistance machines, a wide range of free weights, and an assortment of other equipment that provide optimum workouts. At least 2-3 days per week of strength training and working different muscle groups on different days is highly recommended. It’s also important to allow at least 24-48 hours’ recovery time between strength training workouts so that the muscles have adequate time to recover. Working the core muscles—abdomen, lower back, and pelvis—is also key to any well-rounded program. Flexibility Exercises Put simply, any activity that stretches any part of the body in a static manner can be considered a flexibility exercise and can be done anytime throughout the day. However, it's also important that one stretches after any workout, especially if one suffers from chronically tight areas. Organized stretching workouts like yoga programs and Pilates classes are a great way to stretch your body, build endurance, and promote relaxation. Whether motivated by others at any one of the providence fitness center or simply exercising on your own, it’s important to include all three routines in your fitness program. It really is as easy as 1-2-3!
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