| All-Over Fitness | | | | your programme, ensure you stretch these muscles |
| Four primary elements of fitness | | | | after exercise to increase flexibility and the range of |
| No matter your level of fitness or experience, to | | | | motion of your joints. Regular stretching can also |
| maximise all-over body health and fitness, ensure your | | | | relieve stress and improve posture so you may want |
| weekly programme includes the following four | | | | to incorporate it into your daily routine; when you wake |
| components: | | | | up in the morning or before you go to bed. Perhaps |
| Aerobic fitness | | | | join a local yoga or Pilates class. |
| Aerobic exercise is the cornerstone of most fitness | | | | Core stability |
| programmes and the key to life-long health. The | | | | The muscles in your abdomen, lower back and pelvis, |
| repetitive use of large muscles makes your lungs and | | | | known as your core muscles, support, balance and |
| heart work more efficiently, and you'll burn calories. Try | | | | stabilise your entire body. This strong foundation |
| walking, jogging, swimming, cycling, dancing, water | | | | improves posture, supports limbs and muscles and |
| aerobics, and even gardening and housework. Aim for | | | | protects you from injury. However, doing 100 sit-ups |
| at least 30 minutes, five times a week. | | | | every morning is not going to give you the benefits |
| Muscular fitness | | | | you need. Vary the exercises and keep the |
| Regular strength training will increase body fat, | | | | movements slow and controlled. Try the plank position |
| increase lean muscle mass and help burn calories. It will | | | | and leg extensions, or use a balance ball. Yoga, Pilates |
| also boost stamina and power, increase bone density | | | | and Tai Chi also train you core so investigate local |
| and protect joints from injury. Try the resistance | | | | classes. |
| machines at your local gym or create your own | | | | Whether you create your own fitness training program |
| workout at home; use hand weights, a resistance band | | | | or enlist the help of a personal trainer, make aerobic |
| and even your own body weight for press-ups, lunges | | | | fitness, muscular fitness, stretching and core stability |
| and squats. | | | | part of your overall exercise plan. You'll get satisfying |
| Stretching | | | | results, stay injury free and maintain all-over health, for |
| When you perform aerobic activity or strength training, | | | | life. |
| your muscles contract and flex. In order to balance | | | | |