Fitness Fundamentals
Today we’ll be diving into the essentials of fitness that will help you to live a healthier and stronger life.
Whether you’re a beginner or would just like a refresher, we’ll be discussing the key exercise types and how to get started with your workouts.
Cardiovascular Exercise (Cardio)
Cardio exercises increase your heart rate and improve your endurance (how long you can maintain medium to high intensity exercising). Cardio is also a great way to burn calories. Some examples of cardio are:
Running/Jogging - the most common type of cardio and can be done anywhere.
Cycling - either on a stationary bike or regular cycling, this is great for leg strength and has a lower impact on your joints than running.
Swimming - full body exercising that can be very enjoyable.
Walking - the simplest but a highly effective way to stay active.
All of these have their advantages, so it’s up to you to choose one. The most important factor is choosing one that you’ll enjoy and stay committed to.
Resistance Training
Resistance training focuses on using weights, bodyweight or resistance bands to train your muscles. This can build muscle mass, gain strength and improve endurance. The main types of resistance training are:
Weightlifting - using weights to perform exercises such as squats, deadlifts and bench presses. This is arguably the most effective form of resistance training, but requires a lot of equipment.
Bodyweight exercises - using your own bodyweight to do exercises such as push-ups and planks is the most convenient way to perform this.
Resistance bands - this involves using bands to perform exercises such as curls and crunches, and is a great way to increase the difficulty from bodyweight exercises.
All of these methods are great ways to build both strength and muscle, increasing your health.
Flexibility and Mobility
Training your flexibility and mobility improves the range of motion of your muscles and joints, which will reduce the risk of injuries and improve overall movement. Some ways to train these are:
Static stretching - holding certain poses which stretch your muscles as far as they can go.
Dynamic stretching - moving parts of your body to prepare your muscles for physical activity, this is typically used as a warm up before exercising.
Although starting to exercise will naturally improve your flexibility and mobility, these holds and movements can specifically target areas that you wish to stretch.
Remember to create a balanced routine, incorporating all three exercise types into your schedule. This will help you to improve all areas of your fitness.
Listen to your body - you should push yourself, but don’t overwork yourself in any area.
By understanding this, you’ll be well on your way to achieving your fitness goals!
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