Total Fitness: Don’t Forget Strength and Flexibility

Cardiovascular training is vital to our quest for a healthy heart. But we also need a healthy body that will adequately support our activities of daily life. For those engaged in only cardio programs, consider incorporating these simple strength building additives.

strength-add

http://www.cooperinstitute.org/2016/01/28/theres-more-to-workouts-than-just-cardio

Light Weights, High Reps

The current guidelines for minimum physical activity are at least 2 strength training sessions per week. Strength training involves some type of resistance or weight-bearing movements, whether using body-weight alone (calisthenics) or using home or gym equipment such as machines, bands, or free weights. Resistance training promotes bone mineral mass, muscle tone, and a host of other healthful benefits. However, it is not necessary to “lift” Olympic grade poundage to reap the benefits, as shown in this report.

weight-lifting-160712

http://www.livescience.com/55381-light-heavy-weights-muscle-strengthening.html

The Exercise Habit

Physical activity for health and wellness does not necessarily mean grunting and slinging weights in a smelly gym. It means we simply have to be more active than our usual lifestyle. The goal is moderate activity (raise our heart rate & sweat a bit) about 150 minutes per week. That is about 30 minutes per day, 5 days per week. And it can be done in three 10-minutes bouts per day. Make exercise a habit.

activity

http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/the-exercise-habit.html