The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate exercise per week. Experts agree that physical activity improves health, fitness and our mental outlook.
But with so many activities available, how do you select which exercise program is best for you?
Exercise activities belong to one of three groups: aerobic, strength training and flexibility. All three types are important for achieving maximum fitness.
AEROBIC
Cardiovascular exercise, commonly called aerobic, makes the heart stronger while strengthening the lungs and respiratory system. Good examples include brisk walking, jogging, elliptical training, swimming and biking. Think about water aerobics for the Florida summertime.
STRENGTH TRAINING
Focused on building strong muscles, strength training includes weight training and much more. Body weight exercise, such as yoga and gymnastics, feature strength training benefits. Not only does strength training burn calories during a workout, but the stronger muscle continues to increase calorie burn when you’re resting. Strength training is critical for strong bones and healthy joints. Challenge those muscles from head to toe.
FLEXIBILITY
More than just range of motion, flexibility training is the basis for functional movement in everyday life. It helps you move better, and being flexible helps prevent injuries. Balancing the left side of the body to the right, as well as the front to back and top to bottom, flexibility training is best done daily. Smooth out the kinks to stay supple and relaxed.
Stretch after every strength and aerobic exercise session. Don’t stretch extensively before exercise as it subdues the central nervous system and decreases the benefits of your exercise. By stretching after exercise, the body’s circulation system will provide optimum nutrients and waste removal for the entire system.
Standalone stretch classes are taught at some gyms to develop technique and an overall understanding of beneficial stretch movements, such as runner’s lunges, trunk twists, shoulder stretches and more. Yoga classes or videos can be excellent standalone sessions that focus on flexibility while also including balance and strength. Attend these classes to find the programs and sequences that are best for you.
WHAT IS BEST?
There is not one “best” or “perfect” exercise plan or program.
Your unique characteristics of age, physical condition, activity level, health history, likes, dislikes and economic spending power determine your exercise options. A personal trainer or fitness consultant can tailor a program just for you. The YMCA offers personal trainers to get you started.
The best exercise plan is the one you can do, want to and will do on a regular basis. Make it fun so you want to stick with it. Plan exercise into your weekly calendar. Make an appointment with and for yourself. Find an exercise buddy. Motivate each other to stay the course.
Both of you will be glad you did.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health based out of Plant City. She teaches yoga classes at the Plant City Family YMCA on Thursdays. Contact her at JenniferClosshey@gmail.com.