The 5 Essential Aspects of Exercise
With so much emphasis on exercise today, it’s wise to understand precisely what it takes to enhance your conditioning while improving your mobility, coordination, and strength.
The myth of having to run or bike for hours at a time and neglect the other aspects of exercise can only lead to injury and tight, painful muscles and joints.
What follows are the five areas of exercise important to maintaining a healthy, balanced level of fitness and lifestyle.
1. Stretching is the foundation of injury prevention and essential for keeping one's muscles and joints limber. There are two types of stretches: Dynamic stretching, such as walking lunges, that provides a good warm-up before you exercise, and static stretching, which involves simple stretches, such as stretching your calf while leaning against a wall, that are better done after exercise.
2. Cardiovascular exercise should be done several times a week for 30 minutes each time. This form of exercise has been shown to lower bad cholesterol and promote heart health.
3. Core exercise is paramount for maintaining a strong core. When done properly, core exercises prevent injury to the back and extremities. Good examples of core exercises include Pilates and any other exercise that strengthens all areas of the core: the abdominal muscles, diaphragm, spinal muscles, and lower pelvic muscles.
Note: Contrary to common belief, "crunches" do not strengthen all areas of the core and, therefore, are not true core exercises.
4. Strengthening exercises for legs and arms are easily accomplished using one's own body weight and need to be done in a "functional" way, in other words, as we move naturally. Doing pushups, pull-ups, squats, lunges are good examples of this type of exercise.
5. Balance should be part of a regular exercise routine. As we age, we are frequently unaware that our balance is failing until we fall. Balance exercises can include something as simple as balancing on one leg or standing on a balance board a few times a week.
Keep in mind that each of the five aspects of exercise is important to a balanced workout regime and, with a just little planning and effort can be incorporated into your daily routine.