Operation Shrink Your Body – Day 81: What Makes a Well-Rounded Fitness Program?

What makes up a well-rounded fitness program?

Here are the main physical activity program components:

• Cardiovascular (aerobic) activity
• Muscular Strength and Endurance
• Balance and Flexibility

How much should I exercise?
The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) revised the Guidelines for physical activity in August 2007, and recommend the following to achieve and maintain a healthy lifestyle:

Note: If you are new to exercise or have any existing health issues, discuss your fitness plans with your doctor before you get started. Once you get clearance, you can incorporate the following activities every week.

Cardiovascular activity

• 30 minutes of moderate intensity activity at least 5 days per week, or, 20 minutes of vigorous intensity activity at least 3 days per week.
• 60-90 minutes of activity may be necessary for weight loss and/or maintenance.
• Continuous activity at a moderate intensity, for at least 10 minutes, can be used to reach the recommended 30 minutes per day.

Muscular Strength & Endurance

• 8-10 strength training exercises with 8-12 repetitions,  at least 2 non-consecutive days per week.

Flexibility and Balance

• Take 10 minutes to stretch after activity, on days when you participate in cardio or strength.

Live life. Enjoy it and eat well.