3 Ways to Balance Your Fitness Program
Are you wondering how to get started with an exercise program? It can be overwhelming to put a plan together. Do you have to lift weights? Can you just focus on cardio? What is the right way to get started?
A well-balanced fitness program includes resistance training, cardio, balance, mobility, and flexibility. Let’s talk briefly about each of those…
1. Resistance Training
Resistance training generally refers to lifting weights, but can also include body weight exercises. Resistance training is crucial to building and maintaining lean muscle mass. You will lose between 3-8% of muscle mass each decade starting in your 40’s UNLESS you counteract these effects by lifting weights. If you are inexperienced with lifting weights, consider working with a personal trainer.
2. Cardio
Any solid fitness program should have a cardio component. But what does that mean? Walking, biking, kick boxing, HIIT? Whatever you choose, It means elevating your pulse to reach 70-85% of your maximum heart rate. For a 40-year old, it means getting your heart rate between 126-153 beats per minute. Ooh… That means sweating. And working hard. Remember that your heart is the most important muscle in your body, and you make it stronger with cardio. Think about cardio as resistance training for your heart!
3. Balance, Mobility & Flexibility
Ah, the often forgotten stepchildren of fitness...
When most people think about fitness, their minds automatically go to resistance training and cardio. But the Mind/Body portion of fitness is equally important. Incorporating a Mind/Body component, such as pilates, yoga, meditation, or focused stretching, is essential to maintaining balance, mobility, and flexibility. These help greatly with peace of mind, muscle recovery, and injury prevention.
So now you know - don’t be intimidated by weights, don’t be afraid of looking foolish in a kick boxing class, don’t be shy to try yoga. Incorporating weights, cardio, and the Mind/Body element are essential to a balanced fitness program. For a true body transformation, you need to incorporate all elements of a fitness program. My wish for you is to feel stronger, more energized, and able to physically lead your best life!
