Components of a Complete Exercise Program
A full and complete exercise program is like a sturdy table, If one leg is wobbly it will throw off the whole table. Everyone should have individualized programs based on their own goals. Furthermore, the major components aerobic, muscular, flexibility and neuromotor training is important and should be considered in all training plans.
Aerobic
Aerobic activities require oxygen to provide energy to major muscle groups involved and is known as cardio-respiratory endurance. Common aerobic activities include walking, jogging, biking, rowing, and most sports etc. Additionally, you should do aerobic activities 3-5 times/week. Vary the intensity of your workout based on your fitness level. Beginners can use progressions to continually improve. For instance starting with a 10 minute walk before/ after work and at lunch 3 times a week. This will provide 150 minutes of moderate aerobic activity. A progression can be switching to jogging for the same intervals.
Muscular Fitness
This includes various types of resistance training methods, and focuses on muscular strength, muscular endurance, and power. Comparing muscular strength to muscular endurance, muscular strength is the max output or force the muscle can produce. Compared to Muscular endurance which is the ability of your muscle to exert force repeatedly. For instance doing 20 reps of one exercise would be muscular endurance compared to a 1 rep max which would measure muscular strength.
Flexibility
This deals with being able to move a joint through its full range of motion. A lot of people think you are either flexible or not flexible. Yes some people naturally have a higher level of flexibility than others. Everyone has the ability and potential to improve their flexibility. Some daily chores where flexibility can be seen include bending to tie your shoes, shoulder check when driving, or doing up a back zipper. On the other spectrum we see extreme levels of flexibility in gymnasts. Make sure to include stretching and mobility a minimum of thee times per weak.
Neuromotor Exercise Training
When exercising your nervous system interacts with your muscles to move your body, so you should address neuromotor exercise training. These activities include balance enhancing movements (brain-nerve muscle connection). Examples include yoga, pilates, and tai chi.
