Every Exercise Program Should Include these 4 Things

Every Exercise Program Should Include these 4 Things

There are as many different types of exercise regimens out there as there are participants. Workouts have different targets reflecting each exerciser’s different goals. But there are a few basic things that all workouts should have:

  • Aerobic Exercises
  • Strength Building & Conditioning Exercises
  • Flexibility Exercises
  • Core Exercises

Let’s look at them now.

Aerobics

1Aerobic exercise does good things for your cardiovascular system and is an important part of weight management. Three to five days of aerobic exercise is good for general maintenance but if your goal is weight loss then you should aim for five to six days a week with at least one day off per week. Walking, jogging, and dancing are good examples of weight bearing aerobic exercises. Some good non-weight bearing aerobic activities are biking, swimming, and rowing.

Strength Building & Conditioning

Muscular conditioning can improve strength and posture, reduce the risk of low-back injury and is an important component of a weight-management program. These exercises improve speed, strength, and power, while preventing injury. 2Some good strengthening and conditioning moves are pushups, deadlifts, and squats. Pick calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips, and legs.

Flexibility

Flexibility is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness. Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.

Core Exercises

There are perhaps more exercises for the core than any other body part. But, sometimes more can be less. With so many movements to choose from, it’s easy to miss exercises, or even entire categories of core training, that could exponentially increase your strength and definition. 3In core training, it’s important to have stability, compression, and endurance.Two proven core exercises are planks and crunches.

One Last Thing….

Always check with your doctor before beginning any exercise program, especially if you’re a man over 45, a woman over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

 

Sources

1“Three Things Every Exercise Program Should Have,” American Council on Exercise,  https://www.acefitness.org/education-and-resources/lifestyle/blog/6663/three-things-every-exercise-program-should-have

2“Beginner Full Body Strength and Conditioning Workouts,” Bret Hamilton,  https://breakingmuscle.com/workouts/beginner-full-body-strength-and-conditioning-workouts

3“Core Exercises Missing from Your Training Routine,” Stephanie Main, https://www.bodybuilding.com/content/core-exercises-missing-from-your-training-routine.html

 

 

Image Credit: www.onblastblog.com

Post by Andrea Rogers