This week I decided to go back to the basics. So often I find myself nerding out on scientific articles and the latest trends that I forget what fitness is all about. So this week I am talking about the 4 pillars of fitness that truly cover the basics of the gym. The blog post referenced today was sent to me by a friend, and was originally written by The Fitnessista.
So as you can guess the information shared today is not all inclusive by any means, but when done regularly these guidelines will put you far ahead of the curb. So lets get down to it:
1. Strength – Strength training is a must for all populations. Far too often I have women tell me “but I don’t want to get too bulky.” Well here’s the thing… The people you see who look “too bulky” work very VERY hard to get to that point. It takes a tremendous amount of effort to look like a body builder, so pick up some heavy weights. Why? Well there are many reasons. Aside for getting that toned look, and glamour muscles for the guys out there, lifting weights does a lot more. For instance it is imperative for bone health and maintaining bone density as we age. This means less chance to break bones and maintain independence. Read the blog post to learn more about keeping your weight lifting routine fresh!
2. Cardio – We all know what cardio is, and I’m sure we have all been bored to death while doing it at some point. But this component is extremely important for things like heart health, releasing those feel-good endorphins, and like NEAT it’s a great way to burn extra calories. To decrease your time on the treadmill, you can add in some intervals (like our wonderful new Les Mills Grit series Wednesdays at noon) to boost EPOC (our oxygen consumption post-exercise).
3. Flexibility – This component is ignored too often. The goal of flexibility is to maintain full range of motion in your joints, prevent movement compensations and injury, and to have healthy posture and blood circulation. The key is to find a modality that you love and stick with it. Read the blog post for some fantastic ideas.
4. Rest – By far the most underrated aspect of exercise is rest. My favorite saying is that muscles aren’t built in the gym, they are built in bed (or the kitchen). The reason is that during exercise we are actually stressing and damaging our body so muscles aren’t able to adequately rebuild and repair themselves without proper down time. Not mentioned in the blog is the nutrition side of things, so I will add in that when we exercise we use nutrients. If they are not replaced then most people end up feeling more tired than they need to. Adequate protein and micro nutrients (vitamins and minerals) can be obtained through your diet, or via supplements. Not only do I take supplements my self, but I have spent a great deal of time studying the field so please don’t hesitate to ask me any questions.