Increase Your FitnessIncreasing fitness involves a varied approach in training methods and principals due to the various fitness components which need to be collectively improved and enhanced to increase overall fitness. Fitness is a word which means our ability to perform work.
Whilst many tend to think increasing cardiovascular ability is the same as increasing fitness, this is clearly not the case. Fitness exercises should incorporate a varied stimulus to improve the various fitness components listed below:
- Power
- Speed
- Strength
- Endurance
- Flexibility, balance and agility
- Cardiovascular capability
Power, speed, strength and endurance can all be improved by weight training exercises. Strength and power is improved with the execution of low repetition sets with a high load, focusing on a controlled eccentric phrase followed by an explosive contraction on the concentric phrase of the exercise. Muscular endurance can be improved by the use of higher repetition weight training, commonly between 12 and 20 repetitions per set.
Muscular and cardiovascular endurance are also greatly improved by swimming, running, cycling and other similar fitness activities. Flexibility, balance and agility will improve with the incorporation of exercise, due to improved body composition and muscle activation. Stretching post workout would be wise to improve flexibility and also improve recovery from exercise.
Whether you attend a state of the art gym, or whether you simply train at home, there is no excuse for not improving fitness levels, as it is a very simple thing to do. Weight training can be performed two to three times per week for thirty to sixty minutes per session. Within these sessions it is important to try to incorporate exercises which improve power and strength, and also muscle endurance.
Due to the limited time and the overall goal of the exercises (functionality), it would be wise to focus purely on compound exercises, commonly; bench press (push ups will suffice if you have not yet got a weight bench), barbell/dumbbell rows, overhead pressing, chin/pull ups (if you have the correct equipment), squats and deadlifts.
Do not attempt to perform all these exercises within one session, instead split them up and perform them on the different workout days. An example would be to perform deadlifts, rows and bench press on Monday, squats, overhead press and pull ups on Wednesday, and Sumo deadlifts, bench press and row on Friday.
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Cardiovascular ability and endurance can be vastly improved by performing cardiovascular activities two to three times per week. A cross trainer or treadmill at home can be a great piece of kit to ensure you can perform your training come the winter time when it becomes dark and wet outside.
Limiting yourself to just one piece of equipment is unwise however, with many sports offering great dynamic exercise which will not only be more fruitful, but also more enjoyable. Tennis, badminton, or soccer all can provide fun ways to increase fitness levels whilst spending time with friends or family.
Improving fitness is a long term commitment, and to really enhance your chances you would ideally seek to improve other aspects of your lifestyle, such as dietary intake, rest, and stress levels. If you have lived a long term sedentary lifestyle it would be wise and advised to seek advice from a health professional before undertaking an fitness activities
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