Achieving total fitness is an important key to living a happy and healthy life, and exercise is an essential component in any fitness regimen. Here are some of the most important exercises to consider when pursuing total fitness:
Aerobic Exercise
- Walking – Walking is an excellent form of low-impact aerobic exercise. It can help you build both your cardio and muscular endurance and can easily be done indoors or outdoors.
- Jogging – A more intense form of aerobic exercise, jogging will help you build your cardiovascular system even further. Be sure to always warm up and cool down properly before and after your jog.
- Swimming – Swimming is another great aerobic exercise that is low-impact and can help improve your strength and cardiovascular endurance.
Strength Training
- Weight Lifting – Weight lifting is one of the best exercises for building muscle and strength. Remember to use proper form and not to overexert yourself.
- Bodyweight Exercises – Bodyweight exercises, such as push-ups, sit-ups, and squats, can help build strength and endurance without needing any equipment.
Flexibility and Balance
- Yoga – Yoga is a great way to improve your flexibility and balance, as well as your mental wellbeing. There are many different types of yoga, so be sure to find one that suits your needs.
- Stretching – Stretching is an important component of any fitness program, as it helps prevent injuries, loosens tight muscles, and improves overall flexibility. Be sure to stretch both your upper and lower body.
These exercises, when performed wisely and in moderation, are essential if you wish to achieve total fitness, health, and wellbeing. It is important to remember that the key to success is consistency and to find activities that you enjoy and look forward to doing.
What exercises can I do to achieve core strength?
1. Plank: Start by supporting your body weight on your toes and forearms, forming a straight line from your head to your feet. Brace your abdominals and hold for 20-60 seconds for 1-3 repetitions.
2. Bird Dog: Start by getting on all fours – extend one arm and the opposite leg simultaneously and hold for 10-15 seconds for each side.
3. Side Plank: Begin with your body on one side supported by your forearm, and your feet either stacked together or staggered. Then, lift your hips and maintain a straight line from your head to your feet and hold for 10-15 seconds. Repeat on the other side.
4. Abdominal Crunches: Lie down on your back with your knees bent and feet flat on the floor. Lift your head and chest off the floor and curl your upper body towards your legs, hold for 1-2 seconds and then slowly return to the starting position.
5. Russian Twists: Sit with your feet flat on the floor and your knees bent. Hold a weight or medicine ball in both hands, lift your feet off the ground, twist your body to one side, hold for 1-2 seconds and then return to the centre and twist on the other side. Aim for 8-15 repetitions.
What muscles does core strengthening exercise target?
Core strengthening exercises target the muscles of the trunk and abdominal area, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. These muscles work together to support the spine and help control and stabilize the body during movement. Strengthening these muscles can help protect against lower back injury, and improve posture and balance.
What are some examples of core strengthening exercises?
1. Plank: Start on your hands and knees and straighten your legs behind you, supporting your weight with your toes and forearms. Hold this position for 30 seconds, then rest for 5 seconds and repeat.
2. Bird Dog: Start on your hands and knees, with your back flat and your hips in line with your shoulders. Alternately raise one arm and the opposite leg until they form a straight line from your head to your toes. Return to the starting position. Do 10 repetitions.
3. Bridge: Lie on your back, with your knees bent and your feet flat on the floor, hip-distance apart. Push through both feet and, lifting your pelvis off the floor, press your chest and head toward the ceiling. Hold for a few breaths and lower back to the floor.
4. Dead Bug: Lie on your back with your arms extended straight up and your legs in the air with your knees bent at a 90-degree angle. Keeping the lower back to the floor and the stomach pulled in, slowly lower the right arm and the left leg down until almost touching the floor. Return to the start and switch sides. Do 10 repetitions.
5. Russian Twists: Sit with your feet flat on the floor and your knees bent. Hold a weight or medicine ball in both hands, lift your feet off the ground, twist your body to one side, hold for 1-2 seconds and then return to the centre and twist on the other side. Aim for 8-15 repetitions.
What muscles do core strengthening exercises target?
Core strengthening exercises typically target the abdominal muscles (rectus abdominis, external and internal obliques, transverse abdominis), the gluteal muscles, the lower back muscles (erector spinae and quadratus lumborum), the hip flexors (iliopsoas, rectus femoris, sartorius), and the muscles of the pelvic floor.
