Getting Back to the Basics - Understanding the Fundamental Elements of a Health & Fitness Plan

Regardless of a person's experience, ability, or end goal, I firmly believe that every health and fitness plan should incorporate each of the following elements; aerobic training (cardio), anaerobic training (strength training), nutrition, and lifestyle.

• Aerobic Training (cardio): Aerobic training is the type of exercise that overloads the heart and lungs and causes them to work harder than at rest. It is further defined as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.  Examples include running, cycling, swimming, jumping rope, etc. This type of exercise has many health benefits which include:
• improved cardiovascular function
• lowered blood pressure
• decreased LDL (bad cholesterol) and increased HDL (good cholesterol)
• reduced body fat and improved weight control
• improved glucose tolerance and reduced insulin resistance 

• Anaerobic Training (strength training): In contrast to aerobic exercise, anaerobic exercise involves short bursts of exertion followed by periods of rest. Examples of this type of activity include pushups, pull-ups, planks, leg-lifts, squats, lunges, etc. This type of activity also has many health benefits which include:
• improved muscular strength
• increased metabolism (bigger muscles burn more calories)
• injury prevention

• Nutrition: Nutrition is defined as the sum of the processes by which people take in and use food substances. In order to properly utilize nutrition, a person should develop a solid understanding of their metabolism, the major macronutrients (protein, carbohydrates, and fat), and how the digestion and absorption of nutrients works.  A proper nutrition strategy has the ability to:
• improve health
• favorably alter body composition
• reduce the risk of disease and illness
• increase energy levels
• improve athletic performance

• Lifestyle: Living a healthy lifestyle means doing what you can to keep your body and mind in optimal shape. This involves making wise choices in your daily diet (nutrition), performing the right amount of physical activity (aerobic and anaerobic training), coping well with stress, and controlling your weight. The end results will leave you feeling your best, looking your best, and living your best!

If you're ready to begin a new health and fitness program, or if you feel that your existing program could use some fine-tuning, I strongly suggest that you contact a health and fitness professional.  This person will work with you to assess your current level of fitness and put an appropriate plan in place to help you achieve your goals!