Match Your Fitness Goals to Your Fitness Program
Do you want to lose weight, increase your stamina, or improve your flexibility? Your fitness program should be designed to reflect your primary goal while addressing your all round physical fitness. The three basic exercise groups that will help you achieve your goals are Aerobics, Strength Training, and Stretching.
Aerobics – for stamina and endurance – Aerobic exercise increases your breathing and heart rate by repeated contractions of large muscle groups. It conditions your cardiovascular system as well as your lungs and is an effective way to burn calories and lose weight. Aerobic exercise includes hop scotch, jumping jacks, walking, jogging, biking, cross-country skiing, tennis, boxing, and tap dancing, just to name a few.
If you’re healthy, but have been sedentary for several years, begin with a moderate exercise such as walking.
If you use a wheelchair, you can get a good workout spending half an hour wheeling or 20 minutes playing wheelchair basketball.
If you have arthritis or joint pain you can still do aerobic exercise. Just be sure it is a low- or non-impact activity such as riding a stationary bike or performing exercises in a pool where the buoyancy of the water takes the stress off your joints.
Strength training – for stronger muscles – Strength training uses your existing muscle strength to build lean muscle mass by causing the targeted muscles to contract and the attached tendons to repeatedly tug against your bones. Many of these exercises employ dumbbells and weights. Stronger muscles improve posture, balance, and coordination and usually result in a more youthful body shape.
If you have osteoporosis, you’ll find that stronger muscles support your bones and joints and reduce the risk of bone fractures. You’ll also be glad to know that the repeated tugging against your bones helps to stimulate bone growth.
Stretching – for flexibility – Stretching is vital to any exercise regimen. Stretching after your workout helps prevent injuries, maintains flexibility, and is wonderfully relaxing. You can improve and gain a greater range of motion in your joints and reduce arthritis and back pain. All physical activities become easier and more enjoyable if you have strong flexible joints.
If you work at a desk all day, stretching is a great way to relieve body tension and revitalize yourself. Just a couple of minutes of back, neck, and shoulder stretches every hour or so will keep you relaxed and limber.
If you’d like to make stretching a larger part of your fitness schedule, consider yoga classes or videos.
Remember to start any exercises slowly and progress gradually. Try for 30 minutes of low or moderate physical activity on most days of the week. If you feel you are ready to progress, gradually increase either the time you spend or the intensity of your effort by about 10 percent per week. It won’t take long before you’re feeling healthier and happier.