Fitness Friday: Switching up your workout

Although your optimal balance of aerobic, strength, and flexibility training will vary depending on your goals, your training routine should consist of all three. The right balance of Intensity, Frequency, Duration, and Variety will optimize your exercise program and maximize your results.

 

• INTENSITY: Measured by the percentage of your maximum heart rate you reach during an activity
• FREQUENCY: How often you perform an activity.
• DURATION: The amount of time spent performing an activity.
• VARIETY: The number of different exercises you perform for a specific exercise type.

 

The Big 3. Make sure your workout is working for you with the right mix of flexibility, strength, aerobics.

 

Cardio and Aerobic Exercise

Aerobic exercise is any activity — walking, running, swimming — that requires sustained movement of the large muscles of your body for at least 10 minutes. These activities challenge your heart and lungs and keep them healthy. With regular participation, you will be able to sustain longer periods of activity without getting tired.

 

• Add Variety by not relying on a single form of cardio exercise. Cycle through several different activities over several weeks to help you avoid overuse injuries and fitness plateaus.
• Add Intensity by adding intervals, short bursts of increased intensity, during your workout. For example, add 2 or 3 minutes of running or jogging in the middle of your walks to build endurance.
• Duration and Frequency Everyone needs at least 30 minutes of cardiovascular exercise on most days of the week. Some people must get more than this minimum standard if they are trying to lose weight.

 

Strength Training

Strength training is any exercise that involves working against resistance to develop the strength and endurance of muscle groups. Resistance may come from your own body or from equipment such as weight machines, free weights or barbells. With regular training, resistance exercise will boost bone health, support joints, and help boost your aerobic workouts.

 

• Add Variety by changing the number of repetitions and sets you do and the rest periods between sets. Or, if you usually use weight machines, try free weights or other types of strengthening activities such as exercises that use elastic tubing or your body as resistance. Healthy people should choose 8 to 10 different exercises that involve major muscle groups, performing one set of each exercise 2 to 3 days a week, regardless of age.
• Intensity You don’t have to break your back to get benefits. Research shows that lighter weight loads and fewer reps can be just as effective at building muscle as heavier loads and higher reps are. Work large muscle groups first, and allow at least 48 hours between strength-training sessions.
• Duration and Frequency Aim for a minimum of three 10-minute sessions per week. You may want to devote a larger percentage of your workout to strength training as you get older.

 

Flexibility and Balance

Flexibility training involves low-intensity exercises that increase the total range of motion of a joint or group of joints. Flexibility and balance training also can boost sports performance and make accomplishing everyday tasks easier.

 

• Variety There’s more than one way to boost your balance and flexibility. Simple stretches can do the trick when you are short on time. Organized exercises such as Pilates, yoga, and tai chi can help add interest and variety to your flexibility and balance workout.
• Intensity A simple rule of thumb when it comes to intensity is this: If it hurts, stop. Stretching too far beyond your range of motion will not increase your flexibility — it will only cause injury. Your muscles and joints should feel loose and tired when you are done, not painful.
• Duration and Frequency You should engage in at least two to three sessions per week of balance and flexibility exercises. Add these workouts to your cardio and strength-training sessions.

 

How The Three Components Work Together

By altering the variety, intensity, duration, and frequency in your aerobic, strength-training, and flexibility workouts, you’ll help your body systems work together more efficiently. You should review your workout routine regularly and tweak it to fit your current stage of life and make sure it capitalizes on the opportunities each fitness element offers. Make minor adjustments every couple of weeks or so, and fairly significant changes at least once every 6 months to accommodate your fitness level and needs. Physical fitness is one of the most important investments you can make for your future.

 

Easy Ways to Add Variety

1.Add intervals (short bursts of increased intensity within a workout).

2.Explore new equipment.

3.Change your exercise routine.

4.Work out with a partner.