The Seven Components of a Good Fitness Program

If you feel like you’re on a fitness roller coaster, constantly searching for the perfect workout routine, but always shy of reaching your goals, you’re not alone. Unfortunately, many workout routines focus on just one or two aspects of fitness while ignoring other key components that are central to a successful program. If you aren’t getting the results you want -- and deserve -- it may be time to try a more balanced approach to fitness.

  1. Cardiovascular Endurance

    • Find a workout partner to help keep you accountable.

      A comprehensive fitness program must start with aerobic exercise to increase cardiovascular endurance. Your cardiovascular health is determined by how efficiently your body uses oxygen to fuel your muscles. As your endurance increases, your heart, lungs and blood vessels deliver more oxygen to your muscles, decreasing the workload required to sustain physical activity. Considering that the American College of Sports Medicine directly links aerobic exercise with a significantly lower risk for heart disease, it’s clear that incorporating aerobic activity into your fitness routine can have life-changing effects.

      Initially, aim for the American Heart Association’s recommendation of at least 30 minutes of aerobic activity, five days a week, and work your way up from there. To keep it interesting, go for a group bike ride, rent a kayak for an afternoon, or sign up for a charity 5K with friends.

    Strength Training

    • Burn more calories throughout the day with regular strength training.

      In addition to rebuilding muscle and increasing strength, resistance training minimizes the risk of injury, increases lean muscle mass, raises your basal metabolism and helps prevent osteoporosis by improving bone density. Different from muscular strength -- but just as important -- is muscular endurance, which allows you to engage in activities over a sustained period of time. Exercises that target muscular endurance include strength training with lower weight and higher repetitions, as well as prolonged aerobic activity that emphasizes the use of certain muscle groups. To start out, implement weight training twice a week, making sure you target all of the major muscle groups -- primary and secondary.

    Flexibility

    • For best results, warm up before stretching your muscles.

      Flexibility is crucial for preventing injury and allowing for full range of motion when taking part in aerobic activity or strength training. In addition, flexibility can help develop balance and improve posture. To increase your range of motion over time, stretch regularly before and after aerobic activity, or enroll in a weekly yoga class for a fun and easy way to introduce flexibility into your fitness program.

    Core Strength

    • Hold the plank for 30 seconds, and gradually increase to two minutes.

      Core strength is affected by the muscles in your abdominals, back and pelvis, and is crucial to ensuring stability and balance during physical activity. A strong core often minimizes the potential for injury and can help eliminate chronic back pain and improve posture and athletic performance. While situps and crunches have a place in your core-strengthening routine, get even more benefit by choosing exercises that target all of your core muscles, such as the bridge and the plank.

    Balance

    • So much of what you do on a daily basis requires balance, from simply walking up the stairs to carrying groceries to your car. Although it is often taken for granted, your sense of balance -- and the other senses you use to maintain balance -- will inevitably diminish as you get older. Cardiovascular endurance, strength training, flexibility and core strength will naturally improve your balance, but to fine-tune your sense of equilibrium even more, opt for a yoga, tai chi or Pilates class.

    Nutrition

    • Be sure you're not taking in more calories than you burn.

      Although the saying “You are what you eat” may not tell the whole story, it certainly tells part of it. Nutrition must be a central part of any good fitness program. In order to support your fitness regimen, your body needs the right nutrients to maximize lean muscle mass, minimize body fat and lower your risk for sickness. A well-balanced diet should include lean protein, whole grains, plenty of fruits and vegetables and healthy fats. Eating a well-balanced diet and staying hydrated will not only enhance your fitness program, but will help you reach your fitness goals faster.

    Rest

    • While it may seem cliché and almost too easy, rest is extremely important to your health and fitness. In addition to getting adequate sleep, learn to listen to your body. Take a day or two off if you need to, and introduce recuperation weeks so your body can continue to get stronger. Cross-training can also add variety to your routine and ensure that your muscles get a much-needed break from time to time.