Aerobic activity, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic activity or exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.
Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate - like walking, jogging, biking, swimming, dancing, water aerobics, dance etc.
Muscular fitness is another key component of a fitness training program. Strength training can help you increase bone strength and muscular fitness, and it can help you manage or lose weight. It can also improve your ability to do everyday activities. Aim to include strength training of all the major muscle groups into your fitness routine at least twice a week.
The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? A core exercise is any exercise that uses the trunk of your body without support, such as bridges, planks, situps and fitness ball exercises.
However, anyone can benefit from balance training, as it can help stabilize your core muscles. Try standing on one leg for increasing periods of time to improve your overall stability.
Balance exercises can help you maintain your balance at any age. It's generally a good idea for older adults in particular to include exercises to maintain or improve balance in their routine exercises. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Balance exercises can help older adults prevent falls and maintain their independence.
Flexibility and stretching
Flexibility is an important aspect of physical fitness, and it's a good idea to include stretching and flexibility activities in a fitness program. Stretching exercises can help increase flexibility, which can make it easier for you to do many everyday activities that require flexibility.
Stretching can also improve the range of motion of your joints and may promote better posture. Regular stretching can even help relieve stress and tension.
Stretching is "the must" after the exercise — your muscles are warm and receptive to stretching. To stretch before a workout, we do warm up first by walking or exercising for five to 10 minutes before stretching.
Ideally, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least two to three times a week after warming up to maintain flexibility.
Activities such as yoga promote flexibility, too.