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Back-to-School Resolution/Back to Basics
by Chris Akard
Forget the New Year's Resolution. The kids are back in school and that means you
have time -- time to revive your workout. If you need a jump-start to get you
going, this changing time of year may be the way to go.
Exercise is a dynamic process, so the fitness journey continues. Even
professional athletes have periods of recovery. As for the non-sports people,
sometimes we're more focused than others. I find that in the year 2000, most
everyone is busy. It is the people who make health and fitness a priority who
get results. So, I challenge you. Even if you don't have kids, take this
opportunity and restart with the basics. Certainly, an Olympic track sprinter
wouldn't achieve record time after a period of decreased training. Likewise,
progressive steps in fitness will bring you to your best, time and time again.
Now, begin a re-entry or a renovation to your fitness program with the
Components of Fitness.
Consult a physician before starting this or any exercise program.
Five Components of Fitness
 #1
Warm-up
Begin your workout with a proper warm-up for eight to 10 minutes.
Pick a cardiovascular exercise of choice. Gradually increase your heart rate
for eight to 10 minutes. The warm-up is perhaps the most important aspect of
exercise for injury prevention. The increasing of your body's core temperature
will bring elasticity to the muscles and lubrication to your body's moving
joints. This is a great start to any workout.
#2 Flexibility
Stretching should come after the warm-up. Stretching before warming up does
little for flexibility or injury prevention. Remember to breathe and relax
through these stretches.
Hip Flex Stretch: Hold position as shown for 30 to 45 seconds. This will
stretch your hamstring (back of your upper leg) and hip flexor and abdominals
(lower front leg up to upper rib cage).
Multi Torso Stretch: Again, hold this stretch for 30 to 45 seconds. This will
stretch your pectorals (chest), lower back and lateral muscles.
#3 Resistance Training (Weight Training)
Increased muscle mass will promote new body tone and increase metabolism. Go
to the following "Family Fitness" archives to find some basic moves
that will offer sure results.
- Inner
Thighs
- The
Sexy Back Workout
- At-home
Arm Shapers
- Three-stage
Shoulder Routine
- Anatomical
Abdominal Techniques
#4 Cardiovascular/Aerobic Activity
From weight loss to good cardiovascular health, you've just gotta sweat!
You should elevate your heart rate to a level that you can maintain for
at least 20 minutes. Again, the key is to be at a sustained level of
exertion. It is better to stay at a lower heart rate for a sustained period
than to fluctuate to a high and low intensity. If your desire is fat
burning, work at a seven on a personal scale of 1 to 10 for 20 to 40
minutes.
#5 Cool Down
Gradually decrease your heart rate from its elevated state. It is
important to allow your heart rate to sufficiently recover. Continued rapid
blood flow in non-working muscles could cause what is known as blood
pooling. If you stop in the middle of your workout immediately, you could
develop dizziness or even faint.
These are the basic fundamentals of exercise -- a great design for
complete body results. I encourage you to go through the steps of these
fundamentals two to three times per week. Consistent practice of the
components of fitness will bring change.
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