NoXcuses Fitness Spa October 2010 Events

ACHIEVING BALANCE
by Lisa Lee, NoXcuses Fitness Specialist

Whether you're an exercise novice taking the first steps
toward fitness or a committed seasoned exerciser hoping
to optimize your results, a well-rounded program is essential.
Base your exercise goals on the four primary elements of
fitness: aerobic fitness, resistance training, flexibility,
and core strength.

Aerobic exercise is the cornerstone of most fitness
programs. Aerobic exercise causes you to breathe faster
and more deeply which maximizes the amount of oxygen
in your blood. The better your aerobic fitness, the more
efficiently your heart, lungs and blood vessels transport
oxygen throughout your body and the easier
it is to complete routine physical tasks and rise to
unexpected challenges, such as running to your car in
the pouring rain. So what counts as aerobic exercise?

Any physical activity that uses large muscle groups and
increases your heart rate such as walking, jogging, biking,
swimming and dancing constitute aerobic exercise.
Aim for at least 30 minutes of aerobic exercise
most days of the week, even if you need to break
it into 10-minute segments throughout the day.

Muscular fitness is another key component of a
well-rounded exercise program. Regular strength training
can help you reduce body fat, increase lean muscle
mass and burn calories more efficiently. Building muscle also
protects your joints from injury, boosts your stamina and
can even help you get a better night's sleep. Resistance
training includes strength machines,free weights, bands
and body weight exercises such as push-ups and squats.

Because aerobic and strength training activities cause
your muscles to contract and flex, it's important to balance
your fitness program with stretching exercises. Stretching
increases your flexibility, improves the range of motion
of your joints, and promotes better posture and circulation.
Regular stretching can even relieve stress and help
prevent injury, especially if your muscles or joints are tight.

Make time to stretch after each workout when your muscles
are warm and receptive to stretching.
Round out your fitness program with exercises that strengthen
the core. The muscles in your abdomen, lower back and
pelvis, known as your core muscles, support balance, stability,
and good posture. Classic core exercises include planks,
pilates crunches, and exercises on the stability ball or BOSU.
A trainer can design a well-rounded program that includes all
four components and helps you to achieve
your personal fitness goals.