Physical training: elements of a complete routine
Physical training balances five elements of good health. Your routine should include aerobic exercises, strength training, basic exercises, balance training, and flexibility and stretching.
Written by Mayo Clinic staff
Related information
Strength training: collection of tutorial videos
Presentation of slides: Exercises to strengthen the middle area
Slide show: Balance exercises
Slide show: Basic stretching guide
Regardless of whether you are a beginner taking the first steps or a fan of exercise who hopes to optimize your results, a comprehensive physical training program is essential. Include these five elements to create a balanced routine.
Aerobic fitness
Aerobic activity, also known as cardiovascular or endurance activity, is the cornerstone of most physical training programs. Aerobic activity or exercise accelerates and deepens breathing, maximizing the amount of oxygen in the blood. The heart beats faster; This increases the blood flow to the muscles and back to the lungs.
The better your aerobic condition, the more efficient your heart, your lungs and blood vessels will transport oxygen throughout your body, and the easier it will be to perform routine physical tasks and face unexpected challenges, such as running to the car in torrential rain .
Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics, even raking leaves, shoveling snow and vacuuming.
For most healthy adults, the Department of Health and Human Services recommends that you perform at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate activity. and vigorous. The guidelines suggest distributing this exercise over the course of a week. You can even divide the activity into shorter periods of exercise and try to move more during the day. Any amount of activity is better than none.
You can also try training at high intensity intervals, which consists of alternating short periods of intense activity (around 30 seconds) with subsequent recovery periods (around three or four minutes) of lighter activity. For example, you can alternate periods of vigorous walking with periods of leisurely walking, or include trotting bursts on vigorous walks.
Muscle strengthening
Muscular fitness is another key component of a physical training program. Muscle strengthening can help you increase bone strength and muscle fitness, as well as control or lose weight. It can also improve your ability to carry out everyday activities. Try to incorporate muscle strengthening exercises of the main muscle groups in an exercise routine at least twice a week.
Most fitness centers offer various resistance machines, dumbbells and other tools for muscle strengthening. However, you do not need to invest in gym membership or expensive equipment to take advantage of the benefits of muscle strengthening.
Dumbbells or homemade dumbbells, such as plastic soda bottles filled with water or sand, can be just as effective. Resistance bands are another economic option. Your own body weight also counts. Try push-ups, barbell traction, sit-ups and squats.
Physical training balances five elements of good health. Your routine should include aerobic exercises, strength training, basic exercises, balance training, and flexibility and stretching.
Written by Mayo Clinic staff
Related information
Strength training: collection of tutorial videos
Presentation of slides: Exercises to strengthen the middle area
Slide show: Balance exercises
Slide show: Basic stretching guide
Regardless of whether you are a beginner taking the first steps or a fan of exercise who hopes to optimize your results, a comprehensive physical training program is essential. Include these five elements to create a balanced routine.
Aerobic fitness
Aerobic activity, also known as cardiovascular or endurance activity, is the cornerstone of most physical training programs. Aerobic activity or exercise accelerates and deepens breathing, maximizing the amount of oxygen in the blood. The heart beats faster; This increases the blood flow to the muscles and back to the lungs.
The better your aerobic condition, the more efficient your heart, your lungs and blood vessels will transport oxygen throughout your body, and the easier it will be to perform routine physical tasks and face unexpected challenges, such as running to the car in torrential rain .
Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics, even raking leaves, shoveling snow and vacuuming.
For most healthy adults, the Department of Health and Human Services recommends that you perform at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate activity. and vigorous. The guidelines suggest distributing this exercise over the course of a week. You can even divide the activity into shorter periods of exercise and try to move more during the day. Any amount of activity is better than none.
You can also try training at high intensity intervals, which consists of alternating short periods of intense activity (around 30 seconds) with subsequent recovery periods (around three or four minutes) of lighter activity. For example, you can alternate periods of vigorous walking with periods of leisurely walking, or include trotting bursts on vigorous walks.
Muscle strengthening
Muscular fitness is another key component of a physical training program. Muscle strengthening can help you increase bone strength and muscle fitness, as well as control or lose weight. It can also improve your ability to carry out everyday activities. Try to incorporate muscle strengthening exercises of the main muscle groups in an exercise routine at least twice a week.
Most fitness centers offer various resistance machines, dumbbells and other tools for muscle strengthening. However, you do not need to invest in gym membership or expensive equipment to take advantage of the benefits of muscle strengthening.
Dumbbells or homemade dumbbells, such as plastic soda bottles filled with water or sand, can be just as effective. Resistance bands are another economic option. Your own body weight also counts. Try push-ups, barbell traction, sit-ups and squats.
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