Fitness training has a variety of positive effects on the body. It can increase your cardiovascular endurance, muscular strength and balance, as well as help control your weight.
You don’t need expensive equipment to get the benefits of fitness training. You can use your own body weight or free weights at home. Experts agree that proper technique is essential to exercise success.
Strength Training
Strength training involves working against external resistance. This can be your own body weight, like in push ups or pull ups, or equipment such as dumbbells, barbells, resistance bands, and cable machines. It is important to consult a health professional before starting any new exercise program, especially one that includes strength training. They can help ensure proper technique and safety practices are followed. They can also recommend how much exercise is safe for your age and fitness level.
In order to build muscle strength, a workout should be done until the muscles fatigue — what is known as the maximum voluntary contraction (MVC). Once you reach this point, it’s recommended that you gradually increase either the weight or resistance used or the number of sets and reps done.
Regular strength training can help reduce the risk of injury, improve balance and posture, and boost overall health and quality of life. However, too much strength training can cause muscle damage and is not recommended.
Cardiovascular Training
Cardiovascular training, also called aerobic exercise, strengthens the muscles of your heart and lungs so they can pump oxygen-rich blood to your working muscles more efficiently. This helps you perform exercises or movements longer and increases your calorie burn.
This type of exercise is a critical part of any fitness training program and can improve your quality of life in many ways, from reducing the risk of obesity and heart disease to boosting mood and sleep quality. Almost everyone can reap the benefits of cardiovascular exercise, but you may want to consider sweating with a fitness professional if you have specific health concerns or are a beginner.
A person’s fitness level can be tested using the graded exercise test or the Bruce protocol test, both of which require a person to work on a treadmill with a monitor that tracks their heart rate and blood pressure as well as their perceived exertion, or RPE. Alternatively, a person can use a basic three-minute step test to determine their cardiovascular endurance level.
Flexibility Training
While many people take part in cardiovascular exercise to improve endurance and strength and body-building exercises to develop lean muscle mass, flexibility training is often neglected. However, flexible muscles and joints offer a range of health benefits, from improved posture and balance to decreased joint and back pain and a reduced risk of injury.
Stretching helps to elongate muscles and enhances blood flow, which promotes healing. It also increases the range of motion for tendons, ligaments and joints. Stretching can help prevent injury by preventing muscles from contracting too soon after a workout. It’s important to note that flexibility is a continuum and that everyone has different levels of flexibility due to genetics, gender, age and level of activity.
It’s recommended to include both dynamic and static stretching exercises on 2 or more days a week. Before doing any stretching exercises, warm up with a few minutes of easy walking or light cardio to allow the muscles to be warmed up.
Balance Training
While strength training and cardiovascular exercise get all the attention, balance exercises can provide a powerful complement to any fitness routine. Whether you’re a beginner or experienced athlete, adding balance exercises can improve stability, posture, confidence, and inner calm. It can also reduce injuries and increase athletic performance.
Balance training can target a range of body systems, including the visual, vestibular, and proprioceptive systems. This is why it’s important to begin with a balance challenge that matches your current level of fitness and slowly progress. This will ensure you don’t overexert your body, which can cause injury.
For example, try standing on one leg next to a chair and holding it for support if needed. Gradually increase the amount of time you can stand on one leg and move to a dynamic balance challenge like heel-to-toe walking along a 15-foot line. This will engage your core and leg muscles to improve stability, coordination, and spatial cognition.
