 | Aaron McConnell is owner and operator of MAC Fitness in Pittsburg. Aaron is a former Pittsburg State University, NFL, and AFL football player. He was the only 4 time All-American at Pittsburg State, was on the AFL All League team in 2008, and because of his ability to play both offensive and defensive lines, he was selected to the 2010 All Iron Man Team. For more information or to reach Aaron, please call 620-875-1104 |
Fitness
2012-04-20 11:34:23
Elements of a well-balanced fitness routine
Q: I admit that I am a workout novice. I want to devote time to fitness but find that I am confused and overwhelmed with all of the celebrity workouts and fads. All I want is a good workout that contains all of the elements it should to be most effective. Can you tell me what I should consider in a complete workout?
A: First, I want to commend you on your quest for better health through regular fitness. No matter if you are an athlete or a novice, including key elements in your workout is essential in achieving your fitness goals.
Second, do not skip the warm-up and stretch. Studies show that a proper stretch after a warm-up will help prevent injury, increase range of motion, and helps maintain a balance in body mechanics.
Next, look for a work out that includes theses basic elements—aerobic fitness, strength training, and core exercise.
Whether it is called endurance training, cardio, or aerobic fitness, a good workout should include elements that get you breathing deeply and your heart pumping. This increases the efficiency of how oxygen is transported to your body and makes you better able to withstand the rest of the workout. 30 minutes every other day is ideal, and can be anything from walking vigorously to workouts specifically designed for cardio training. Avoid doing the same thing every cardio session. People that run everyday at the same pace tend to make the body comfortable with that movement and it burns less calories. A great way to do this is look at driveways as landmarks and sprint from one to another then run for a block or two. Then sprint another couple driveways then walk a couple. Switch up from sprints to jogging to walking on your mile routine. Another great way to change up cardio is jump rope. 15 minutes of this equals the calories burnt in a 3 mile jog.
Strength training is another very important part of your workout. It is all about increasing muscle and bone strength. Some of the tools in strength training include resistance machines and free weights. Since your own body weight counts too, push-ups, leg squats, and abdominal crunches work well too.
Finally, be sure your workout includes working the core muscles. The core muscle group includes those in your abdomen, lower back, and pelvis. The core muscles brace your spine and help you to use your body effectively. Core exercises include anything that uses the trunk of your body without support including abdominal crunches.
For added punch, try adding in some balance training. Not only does this lead to better over all stability, keeping it up can lead to better health as you age. As we age, our balance tends to deteriorate, which leads to falls and fractures.
