5 Fitness Components for Optimum Results

By: Geian Gardi


The 5 fitness components you should incorporate in your fitness routine to feel and look great include

flexibility,

core,

balance

resistance training,

Cardiovascular training

Leaving any of the above out will not get you the best results possible. Overused and under-active muscles are common place among todays society due to the fact that we lead more sedentary lifestyles because of the advancement in technology and convenience.

We eat more and move less. We sit for long periods at our jobs and sit watching TV to unwind. This lack of movement leads to tight and weak muscles which leads to pain. It's no wonder that so many people experience low back pain and lack energy.

Dedicating just 30 minutes a day to your overall fitness and incorporating all of the crucial fitness components can do wonders for you body, mind and soul. Not only you'll feel great but look great and best of all avoid injury.

Flexibility is especially crucial to relieve tightness in muscles. It feels great while you're doing it and even better afterwards. It doesn't take much time to stretch. Just 5 minutes before a workout is enough. Make sure you stretch the main muscles which includes the calves, hip flexors, chest muscles, back, hamstrings, quadriceps and shoulders. Next incorporate some core training exercises to strengthen the most important part of your body. Your core is where all movements begin and end.

A weak core can lead to muscular imbalance, muscular compensation and in turn lead to pain and injury. Do some stability exercises like the plank or bridge. If you've developed strong core stabilization muscles (the deeper layer of muscles) you can perform more advanced exercises like floor crunches and leg raises. But avoid them until you've build your core stabilizers as this can lead to compression of the spine.

Balance training exercises like standing for a few seconds on one leg or performing other exercises while balancing on a single leg or some balancing props is a great way to improve balance. Balance is the key to all movements because it allows your joints to move dynamically through different ranges of motion. Poor balance leads to many injuries including the knees and ankles. And as we get older it can lead to hip fractures as well.

Strength training, weight training, resistance training are all the same thing. Strength training produces muscular endurance and increased muscle mass. The health benefits of strength training are numerous. Muscles are what we use to move and stabilize ourselves. Did you know those with a healthy muscle mass get injured less often and heal much more quickly. But be careful not to overdo it. Strength training has to be started slowly and progressed gradually. It takes time and patience. Most importantly it takes consistency. Some of the best and most common exercises include squats, pushups or bench presses, shoulder presses and dead-lifts. These are all compound exercises and work multiple muscle groups. Performing a total body workout for 20 to 30 minutes for just 2 or 3 days out of the week is all you need.

And last but not least is cardiovascular training or aerobic exercises. Some of the many benefits are increased energy, increased strength, lower body fat and weight loss, decrease in hypertension, and improved immune system. A routine that consists of a good walk for 30 minutes just 3 days a week is all you need.

Just remember move more sit less and incorporate these 5 fitness components in your workout plan and you'll not only feel amazing but look amazing.

About authors:
Geian Gardi, NASM CPT operates strongshape.com that offers free workout plans complete with images and detailed instructions, nutrition information, supplement recommendations and anything else related to health and fitness.