This summer, my wife and I took on an interesting project. We came to the realization that there was too much going on in our lives and we didn’t seem to be making the most of our time. We wanted to enjoy our kids, our house, our community and it didn’t seem to be happening. The more we analyzed our situation the more we realized that we had allowed the “comforts” of the modern world to overtake our lifestyle, and had lost many of the things we enjoyed in the past.
At the core of our project was the desire to go back to basics. For a period of one month, we cut out all computer usage except for work and schoolwork, eliminated TV watching in the evenings, walked or rode our bikes whenever we felt driving could be avoided, etc. In essence we gave priority to our family rather than the comforts of technology. The result was that we wound up spending more time with our kids than we had imagined, and the kids appreciated it. We worked closer as a family unit and realized how much fun this family interaction could be, in place of the passive TV watching or isolated computer usage we had grown accustomed to.
So how does this relate to fitness? This project had such a profound, eye opening experience that I decided to apply a similar approach to my fitness program. I realized it was easy to let my exercise routine become a habit, and to get stuck doing the same thing over and over again. It was time I took a step back and made sure that my program had all the basic components. A well balanced fitness program needs to include the following:
- Strength Training – Regardless of your goal, be it for looks, health, or performance in a sport, strength training must be at the core of your program. The muscular system is at the heart of everything we do. Strength training increases our physical capacity allowing us to perform work and exercise at a more efficient level. It improves our physical appearance by giving shape to our bodies and countering the aging process, it helps increase our metabolic function by increasing the amount of calories we burn during the day, and finally, it reduces our risk of injury by helping our body better cope with the physical stresses we put on it while at work and/or play. A basic fitness program should include at least two strength training sessions per week.
- Cardiovascular Endurance – Cardiovascular training focuses on improving the functioning of our cardio-respiratory system; our heart, lungs, and blood vessels. The best known benefit of cardiovascular training (cardio) is its ability to help burn a large amount of calories in a short period of time, so most people see cardio as a quick way to lose weight. Some of the other benefits of cardio include: reduced blood pressure, decreased cholesterol, prevention of diabetes, increased stamina, and better oxygen uptake. As a general rule, a basic fitness program should incorporate at least three cardio sessions per week.
- Flexibility – Flexibility is the range of motion within a joint in various planes of motion. Flexibility training helps reduce the risk of injury, enhances the speed of movement, and improves balance and coordination. Many people incorporate a flexibility routine as a part of their strength or cardio routine. Stretching should be not only part of your daily exercise activities; it is also a good idea to include direct relaxation and flexibility training such as through a Yoga or stretching program.
- Nutrition – Poor eating habits can contribute to poor fitness, low energy stores, and the development of lifestyle-related illnesses. A good nutritional foundation will help amplify the benefits gained from your exercise routine. Eating well is not a difficult idea to accept, the difficulty often comes with putting it into practice given our hectic lifestyles. The basic component needed for success with a nutrition program is planning. If you give yourself the time to plan your meals in advance you will be more likely to make the right decisions when it comes time to do your grocery shopping, cooking, and even ordering at restaurants. Starting with basic principles such as the USDA’s MyPyramid program is a great way to learn the basics of good nutrition.
Fall is the perfect time to take an assessment of our fitness program. We are getting ready to leave summer behind and settling back into our daily routines. Now is the right time to take a step back, analyze your fitness program and ensure that all the basic components are there. As for my experience? I added more cardio to my week; I incorporated Yoga as part of my weekly routine, and cleaned up my nutrition during the week. As a result, I have never been more excited about my fitness routine than I was this summer. I noticed better results than I had in the past, and am eager to take on whatever challenges the rest of the year will bring.
