Key Components of an Exercise Program
If you are like some individuals, you may work-out, work-out and work-out some more without seeing any results. This can be extremely frustrating. You work out to get results and when you don’t get the results you want, you may find yourself wanting to give up. Don’t give up. Before throwing in the towel, examine your work-out program, you may be missing some key components that are hindering your success.
A successful exercise program will have the following components:
- Aerobic/Cardiovascular Activity:
Aerobic or cardiovascular activity is an essential aspect of a fitness program. Aerobic exercises are exercises that are strenuous enough to temporarily speed up your heart rate as well as your breathing.
- Maximum Heart Rate:
Your maximum heart rate is based on your age. It is estimated that your maximum heart rate can be obtained by subtracting your age from the number 220. Keeping your heart rate within 60%-70% of your maximum heart rate is ideal for burning fat. Getting your heart rate above 70% helps build your cardiovascular system.
- Flexibility Training or Stretching:
Flexibility training is a crucial component of any fitness program. This type of training helps to enhance the range of motion of joints. This is important because age and a sedentary lifestyle can cause muscles, tendons and ligaments to become shorter and more susceptible to injury over time.
- Strength, Resistance or Weight Training:
Weightlifting is for everyone! Females can lift weights without bulking up. Strength, resistance and weight training are aimed at improving the strength and function of your muscles. Exercises can be completed to target each muscle group.
Sets are a key component, especially when it comes to strength training. Sets refer to repeating the same exercise a particular number of times. For example, when completing push-ups, you may complete 25 push-ups at a time. As a result, you may perform one set of 25 push-ups.
Repetitions are also referred to as reps. Reps refer to the number of times you complete a particular exercise during a set. For example, you may perform one set of 10 repetitions.