Most people who exercise regularly tend to focus on one type of training. Weight lifters spend most of their time strength training and may only use the first 10 minutes of their workout to stretch. Yoga enthusiasts focus on flexibility and balance but rarely branch out into aerobic exercises. The truth is that all types of exercise have benefits and also benefit each other. For optimal health, strength training, aerobic exercise, balance work and flexibility should all be done congruently.
Flexibility increases your range of motion, which will allow for more movement when completing strength training. Strength training increases muscle mass which protects your joints and prevents injury during strenuous aerobic activities. They all work together. Therefore, it is important for people at all skill levels to sometimes step out of their comfort zone.
Strength Training
Strength training is not something you want to jump into without proper guidance. If you are new to it, then you may want to enlist the help of a Mississauga fitness trainer. Injuries can happen when you lift weights with incorrect form.
Strength training includes any activity that builds muscle mass, including weight lifting and bodyweight exercises such as push-ups, crunches and pull-ups. Since muscle burns more calories than fat, building muscle is essential for long-lasting weight loss.
Aerobic Exercise
Aerobic exercise increases your heart rate and contributes to overall cardiovascular health. It has also been shown to reduce the occurrence of diabetes and certain cancers. Running, dancing, swimming and rowing are all aerobic activities. It is important to start slow in order to avoid injuries. Go at a pace that feels comfortable. If you have knee or joint issues, then focus on low-impact exercises like swimming or riding a bicycle.
Balance Work
There are hundreds of small muscles that work to stabilize your body’s position. These muscles become even more important as you grow older. However, they are very difficult to find when doing traditional strength training. You can use a balance board or even practice standing on one foot to strengthen these muscles and improve your balance. By doing this, you will be less likely to get injured or fall over while performing other exercises. Practice balance work with your eyes closed for an added challenge.
Flexibility
Flexibility is about more than warming up your muscles before a strenuous workout. It extends your range of motion and protects fragile joints. There are two types of stretching. Dynamic stretching is done while moving in fluid motions. This is recommended as part of your warmup. There is also static stretching where one position is held for 10 to 30 seconds. Static stretches are optimal when done at the end of a workout.
