via – Jon Cebula, Team AVAC
Do You Have Your ‘Fitness Basics’ Down?
FitBits. Workout Apps. Body Fat Percentages. Target Heart Rate Zones. GPS Run Tracker. BMI’s. Pedometers. Calorie Counters…. In a Fitness Era dominated by technological gadgets and scientific mumbo-jumbo, do you have your ‘Fitness Basics’ down?
In our modern time of sensory overload, it is extraordinarily easy to be distracted with the flashing lights and sleek designs of today’s electronic fitness technologies. Don’t be mesmerized by the madness!
Always remember your basics….the fundamentals of fitness have remained the same of centuries, namely:
1.) Traditional Body-Weight Training, 2.) Cardiovascular Training, 3.) Strength Training, and 4.) Flexibility Training.
Traditional Body-Weight Training:
Body-Weight exercises have been a cornerstone of health and fitness since the genesis of exercise training. By definition, these exercises utilize your natural body-weight as the resistive force of the exercise as you propel your body through space. Traditional Body-Weight exercises include: Squats, Push-ups, Lunges, Pull-ups, Chin-ups, Sit-ups, Planks, Burpees, etc.
Traditional Body-Weight exercises will provide a solid foundation of muscular strength and endurance, increase range of motion throughout the joint, improve muscle length-tension relationships, improve mobility, increase quality of movement and increase overall levels of Health and Fitness.
Cardio Training is the foundation of “Internal Health”. Cardio primary focuses on improving the internal structure of the cardiovascular system, which includes: the heart, arteries and veins, lungs and all interconnected systems. Cardiovascular Training is defined as the continuous use of repetitive and rhythmic movements for an extended period of time. A recommended timeframe for Cardio is between 15-45 minutes. Typical cardio machines include: Treadmills, Ellipticals, Recumbent Bicycles, Stationary Cycles, Rowers, and Stair Steppers.
The benefits of Cardiovascular Conditioning include an increase in cardiovascular efficiency, increased stamina and endurance, improved blood chemistry, physically strength the musculature of the heart, increase stroke volume, and increase your Basal Metabolic Rate (BMR).
Strength Training is a structured approach to the systematic increase of muscular strength, muscular hypertrophy, and muscular endurance, through the progressive use of specific exercises while continuously increasing the amount of external weight used. Strength Training is used to generally increase size, strength and endurance. Common forms of Strength Training include: Dumbbells, Kettle Bells, Free Weights, Olympic Style Weight Training, Machine Weights, and Resistance Tubing/ Cables.
Strength Training is a great way to increase muscle mass, decrease body fat %, increase absolute strength and endurance, and increased bone density.
Flexibility Training, or ‘Stretching’, is the systematic increase of the passive range of motion available across any particular joint. Flexibility Training can be performed through a variety of exercises, including; Yoga, Pilates, Classic Stretching, Joint Mobility Training, and Movement Training.
The benefits of Flexibility Training are: decrease chance of injury, increase quality of motion/movement, improved length tension relationships, improved posture, a decrease in bodily pain, increase in range of motion, improved proprioception, and an increased ease of movement.
These are the “Basics” and should provide the foundation to all Health and Fitness Programs. Have questions? Want to know more? Contact me! Jon Cebula (Personal Trainer): jcebula@AVAC.us