How "Fit" Should I Be?
Each aspect of physical fitness, including cardiorespiratory fitness, muscular strength and endurance, body composition and flexibility, balance, agility, reaction time and power helps decrease various health risks and can help provide you with a well-functioning, energized body. They all have their place in the fitness industry. For example, having a lower body fat composition is associated with a decreased rick of all-cause mortality, while flexibility training can increase posture, range of motion, and balance.
Any exercise is better than nothing, but to reap the maximal benefits of exercising, these are some that guidelines I try to follow, as advised by the ACSM:
Tomorrow I'll be sharing a more personal look into my approach to exercise in "Ins and Outs of Fitness: Part 3". In the meantime, you can read the first installment of the 3-part series if you missed it here!
- Cardiorespiratory Exercise and Fitness (cardiorespiratory and endurance-centered benefits) Cardiorespiratory (“aerobic”) exercise is a continuous, rhythmic style of exercising that should be performed at least 5 days per week at a moderate intensity for a total of at least 30-60 minutes per day, at least 3 days per week of vigorous exercise for 20-60 minutes per day, or a combination of both. This type of exercise may be performed in one, continuous session or in segmented sessions of 10 minutes at a time to improve cardiovascular health and endurance.
- Resistance Exercise (improves muscular fitness, muscular endurance, and power) Resistance exercise involves utilizing free weights, machines, or bodyweight to perform any number of sets and repetitions (based on your goals and abilities). Each major muscle group should be trained 2-3 days per week, with anywhere between 8-20 repetitions and 2-4 sets being performed to improve strength, endurance, and power. Rest should also be included between sets to achieve maximal effort, recovery, and results. Muscle groups should be allowed to rest for 48 hours before being intentionally worked again.
- Flexibility Training (flexibility and balance) Stretching should be performed after muscles are warmed up. Each major muscle-tendon unit should be stretched 2-3 days per week. Positions should be held between 10-30 seconds for 2-4 sets for most adults, totaling about 60 seconds per flexibility exercise.
- Neutomotor Training (flexibility, balance, agility, reaction time) A variety of neuromotor exercises are possible and include any exercises that help improve proprioception, motor skills (balance, agility, coordination, and gait), and multifaceted activities (including yoga). These exercises are recommended at least 2-3 days per week for 20-30 minutes and can help prevent falling and improve physical function.
- Something Enjoyable! Finding something that you enjoy will inspire you to exercise more consistently and frequently! All aspects of physical fitness are important, but it is important to perform them in ways that are fun for you! Feel free to kayak or dance it out! By setting goals and participating in activities that you enjoy, you will begin to adhere to your workouts.
- Set Goals Another way to adhere to a workout is to set a S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, Timely) goal and then work to achieve it! If you want to begin running, make it specific and attainable. For example, if you enjoy running, aim to run a 5k in 3 months’ time. You don’t want to be too zealous; creating a goal that extreme can lead to feeling discouraged. You should begin by setting short-term goals (such as running for 30 minutes 3x per week) and long-term goals (running a 5k in 3 months) for longevity and motivational purposes. As you adhere to your plan, you will begin to see results, which can inspire and motivate you to attain goals in other aspects of your life, as well.
Tomorrow I'll be sharing a more personal look into my approach to exercise in "Ins and Outs of Fitness: Part 3". In the meantime, you can read the first installment of the 3-part series if you missed it here!
Lauren Barry is a kinesiology student at ULM who empowers people to ask life’s hard questions: who do you want to be, what does “health” mean to you, what is the meaning of life, and what is love? Lauren’s curious spirit led her to ULM as a collegiate athlete, then to the mountains of Nepal and the depths of the Louisiana Swamp. These experiences allowed her to discover who she was meant to be, as well as how her health, food, and fitness could help inspire important conversations and understanding across the fitness industry and the world at large.
Throughout her life, Lauren has experienced a range of body types and has learned the strength, power, and vulnerability that each new shape may bring. She hopes to graduate from ULM, then train and teach youth and adults about the importance of internal health and mental well-being with physical activity and nature. Lauren enjoys long naps on the beach, assisting her sisters in cooking new recipes (then eating most of it), and exploring the wild.
Throughout her life, Lauren has experienced a range of body types and has learned the strength, power, and vulnerability that each new shape may bring. She hopes to graduate from ULM, then train and teach youth and adults about the importance of internal health and mental well-being with physical activity and nature. Lauren enjoys long naps on the beach, assisting her sisters in cooking new recipes (then eating most of it), and exploring the wild.