The Fitness Four

One of the main reasons people get involved in a fitness program is to lose weight. The process to accomplish this is rather daunting to most since there are so many different diet programs and exercise products on the market. In many cases, people try the “quick fix weight loss program” and end up gaining the weight back in the long term. This can be very discouraging and unhealthy. If a diet or exercise program appears “too good to be true” it probably isn’t for you.

Getting healthy and fit isn’t as difficult as it seems – all you need to do is, follow and stick with four fitness basics. The Fitness Four are: Cardio Conditioning, Strength Training, Stretching Routine and a Balanced Diet. As with any diet or exercise program, please consult your doctor first.

Cardio Conditioning
This includes exercises like walking, biking, running, jumping rope, swimming and stepping. These types of exercises should be done at least three times a week for 30 minutes. This will help you burn body fat – lose weight and increase muscle tone. Cardio exercises also help to strengthen the heart and lungs which may lower cholesterol levels.

Strength Training
Exercises using weights, resistance bands/machines or isometrics (Exercises where one set of muscles is tensed in opposition to another set – Yoga or Pilates). These types of exercises should be done at least two times a week, and incorporate all muscle groups. Strength training can help you lose weight, prevent muscle loss or increase muscle mass. It also helps increase bone mass and protects against osteoporosis.

Stretching Routine
Stretching exercises help to warm up the body and reduce muscle stiffness before a workout. Stretching also helps to cool down the body and relax muscles after a workout. Traditional stretches should also be done on a daily basis. They should be done throughout your day, to help you maintain and increase flexibility to prevent injury, as you go about you day-to-day routines.

Balanced Diet
Today’s government guidelines recommend that we eat a variety of foods to get the energy, protein, vitamins, minerals and fiber we need. We should also balance the foods we eat, to include plenty of whole grains, vegetable and fruits. Our diets should be low in fat, saturated fat and cholesterol. Of course, drink plenty of water to stay hydrated.

Start incorporating these four fitness essentials into your routine now, for a healthier lifestyle today, and the rest of your life!!

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