Food for Thought
Think in 3s to achieve the “total package”
Published Thursday, 26-Aug-2010 in issue 1183
To achieve the “total package” you must have a well rounded fitness routine including Strength Training, Cardio, and Flexibility. Incorporate these 3 components of fitness whether you are new to exercise or currently have a routine. Mixing up the “3 components of fitness” into your exercise routine will provide you with the long term benefits as well as short term body toning and weight loss results. Who doesn’t want that? A great fitness program should be complimented with a balanced diet which will provide the results for which you are looking.
Strength training is the absolute best way to boost your metabolism because it helps you build and maintain muscle. Lean muscle is “active” tissue, fat just hangs there. Hence the more lean muscle mass you have the higher your metabolism is to support that “active” status. Unfortunately as we age our metabolism slows every decade after your 20s. Good news is, incorporating strength training and healthy eating habits into your life can keep your metabolism at its highest no matter what your age, making YOU a fat burning machine.
Cardiovascular exercise is key in reducing the risk for disease; is a de-stressor, oh and did I mention increases sex drive! Also cardio exercises can be fun! Try a group exercise class like spinning, kickboxing, step aerobics, or even dance. Or you can take to the great outdoors San Diego has to offer. There are many jogging and hiking trails that are also doggie friendly. I have many clients that come to me with stating their goal “I want to have sexy abs.” Some say Fawn, “I do a ton of sit-ups every day and still have this keg vs 6 pack, and what about these love handles, I’m not getting much love with them!” The first thing I ask is “what is your nutrition like and do you incorporate cardio into your fitness program?” You can do a million sit-ups a day which sculpts your abdomen, but in order to see the result you MUST eat healthy and do cardiovascular exercises to peel fat off. The American College of Sports Medicine recommends the following cardio routine for healthy adults under the age of 65:
• Moderately intense cardio 30 minutes a day, five days a week OR
Good news is, incorporating strength training and healthy eating habits into your life can keep your metabolism at its highest no matter what your age, making YOU a fat burning machine.
• Vigorously intense cardio 20 minutes a day, three days a week
• 60-90 minutes of physical activity may be necessary to lose weight or maintain weight loss.
Flexibility training provides many important benefits that cannot be achieved by any other exercise activity. The benefits of stretching are endless. Here are a few; decrease risk of injury; decrease muscle soreness; reduce low back pain; and improved posture. Without flexibility training you are missing an important part of overall health. Save 7-10 minutes at the end of your workout to stretch, your body will thank you!
For that “total package” have fun and mix up your 3 components of fitness in your program today. Stay tuned for more fitness tips to come. A bit about me: With life-long passion for fitness I am an ACE certified Personal Trainer, hold a Fitness Instruction/Exercise Science professional certificate from UCSD, as well as an AFAA certified spinning instructor. If you’re interested in learning more or are in need of a jumpstart call me.