sWhether you are looking to take your first steps in fitness or wanting to take your exercise goals to the next level, you may have a few questions about what your personal exercise plan should look like. You may be wondering what kind(s) of exercises should I be doing?
The goal is to have a well-rounded exercise routine. But what does that look like? All fitness plans should include the following five elements:
Number 1. Aerobic Activity
Aerobic exercise (also known as cardio exercise) is about increasing your heart rate. This helps to support the health of your heart and lungs. Some examples can include walking, jogging, biking, swimming, house chores, or (my personal favorite) dancing.
Number 2. Strength Training
Strength training is about increasing your muscle strength and endurance. This helps to improve your ability to do activities of daily living (ADL) and extends your independence as you get older. When doing strength training exercises, you can include using equipment such as small hand weights or resistance bands/tubes. You can also perform other exercises such as leg squats and push-ups.
Number 3. Core Exercises
Your core consists of muscles of your stomach (abdomen aka abs), the lower back and pelvis. When building up this muscle group, you are helping to train and build your muscles in a way that allows the body to move more efficiently. Some exercise examples can include planks, bridges, crunches, sit-ups and movements found in a Pilates class.
Number 4. Balance Practice
Balance exercises are ones that strengthen your core area to help you stay upright. The benefits of balance exercises include improving stability, increasing fall reaction time, decreasing your risk of falling, and decreasing your risk of injury as a result of a fall. Examples of exercises include balancing on one leg, heel-toe walk (like you are walking on a tightrope) and fitness formats such as Tai Chi and Yoga.
Number 5. Stretching
Stretching is important and should be done at the end of every workout to prevent injury. Therefore, this is not the part of your workout you will want to skip. The purpose is to relax the body and help it return to pre-exercise conditions. The benefits of stretching include increasing your flexibility, improve/maintain full range of motion of the joints, improve your posture and decrease muscle tension. Some major muscle groups that are important to stretch include your hamstrings, chest, shoulders, arms, quads and back.
Before doing any form of exercise, please consult your physician or physical therapist for a consultation to discuss what kinds of exercise (if any) are appropriate for you at this current moment. You must be medically cleared to workout.
Once you have received the “OK” to exercise from your doctor, you will want to create a plan of action that works for you. Be sure to include the elements of a well-rounded fitness plan that are listed above. These don’t have to be integrated into one workout. You can spread them out throughout the week.
If you are looking to create a more well-rounded exercise plan or looking for personalized workouts, sign up for my Wellness Development program. This 12-week program is perfect for those looking to lose weight, build strength, prepare for an event, begin exercising or take your fitness training to the next level. Book a FREE consultation today!
For more information, please visit: https://dancetowellness.org/wellness-development/
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