Friday, October 24, 2014
Inquirer Daily News

FIVE WAYS TO START SUMMER FITNESS

(iStock)
(iStock)

1 CARDIOVASCULAR TRAINING

Cardiovascular training is the optimum way to build a strong heart and lungs, and it also does a super job of eliminating excess body fat. Most experts agree that most individuals should do some type of cardiovascular exercise a minimum of 30 minutes on most days of the week, within 60 to 85 percent of their heart rate. If weight loss is a goal, then 60 to 90 minutes of cardio is recommended. In walking, running, jumping rope and biking, the legs do the movement, but primarily it's the heart that gets the workout.

2 WEIGHT TRAINING

Weight training, also called resistance training, is an essential part of your workout. The primary benefits include: increased muscle tone, lower cholesterol and resting blood pressure, prevention of muscle weakness and atrophy, improved posture, development of more lean body tissue, strengthened skeletal muscles, stress reduction, improved metabolic rate and better physical appearance through muscle toning and definition.

3 BALANCE TRAINING

Though often ignored, balance is an important component of your health that declines rapidly with age if not deliberately engaged. Don't wait until you notice signs of deterioration - proactively work on your balance by adding exercises that deliberately challenge your balance, like standing on one foot, lunges and skateboarding.

4 FLEXIBILITY TRAINING

Flexibility training, which is also often neglected, can prevent injuries by keeping muscles supple. Stretching increases range of motion, reduces lower back pain, improves posture and promotes mental relaxation.

5 NUTRITION

This is by far the most challenging of the fitness quintet. Many people are quick to adopt the latest "quick fix" or "fad" diet. However, these diets rarely deliver what's promised: permanent weight loss and good nutrition. In order to master permanent weight loss, you'll need to commit to a lifestyle of clean living and clean eating. Losing weight in a culture that promotes overeating and a sedentary lifestyle is a challenging task. Yet, some, with continuous effort, have succeeded and won the battle of the bulge. With persistence, fortitude and determination, so can you!

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