The Necessary Fitness Trio: Resistance Exercises, Cardio, and Flexibility

Too often, we focus on one or the other of the fitness trio, but the reality is that each plays a significant role in our long term health and well being.  Sadly, flexibilty fitness is often the one we leave behind. However, simple logic will tell you that if you are not flexible, your range of motion is limited. If your range of motion is limited, your activity is limited. When activity is limited–esp. as we age, the body can start to decline. And with the already decline in muscle mass each year beginning around age 30, it is vital to commit to a well rounded program. Take heart! You can prevent muscle deterioration by resistance workouts–weights, bands, plyometrics, etc. Work out with a weight or resistance that is hard enough that you struggle to do 12 reps–in other words, really a weight that you can manage in good form for 8-10 repititions is key. Then after your work out, STRETCH! Seriously, at least 15-30 minutes 3 or more times a week. Folks often let this one go. I mean, lets face it, you don’t SEE results from stretching like you see from cardio and resistance workouts. It’s not as “cool” to do…altho yoga and pilates have finally emerged as wonderful options.  Have a personal trainer walk you through some stretches. It’ll do your body good.

And as a reminder for your MUSCLE–you WANT to work it and work it good to prevent age related decline. You can BUILD muscle. And remember that folks often get confused with just how much protein to take in to support your body’s needs. Remember it’s usually discussed in kilograms.  A kilogram is = 1000 grams, or 2.2 pounds.  So, when looking at charts, you want to divide your weight by 2.2 pounds to determine the kgs and then multiply that figure times .8 .  Then, depending on your activity, etc. you may need a bit more or less.  Check out this article at Runner’s World (which by the way is an EXCELLENT site full of training, nutrition and motivation):   Click here for Runners World Article

Be Strong and Happy Monday!