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Training
What does it mean to be fit?
Overall fitness is usually made up of five components:
Cardio-respiratory endurance
Muscular strength
Muscular endurance
Body composition
Flexibility
In addition to the importance of losing weight and keeping it off, being physically fit also
means, having the strength and vigor to perform daily activities, with energy left over to enjoy
daily activities or to meet stress induced demands." Your heart, lungs, and muscles should
be resilient. Your weight and body fat should be within a desirable range.
Cardio-respiratory Endurance is the ability of your heart and lungs to supply muscles with
nutrients and oxygen. This allows for greater energy and endurance in all that you do.
Muscular Strength is the ability of the muscle to exert force during an activity
It is important to have enough muscle to keep your metabolism active (muscle burns lots of
calories) so you can meet the strength demands of everyday life, with reserve for
emergencies.
Muscular Endurance is the ability of the muscle to perform without fatigue.
Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of
the body. A lower body fat percentage is desirable.
Flexibility is the ability to move muscles and joints through their full range of motion.
Flexibility in the joints can help prevent injuries through all stages of life. If you want to
improve your flexibility, try activities that lengthen the muscles such as yoga.
Now that we know the elements of general fitness, , let’s see what an appropriate exercise
program might look like.
Sample Program
1. 1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart rate, such as
jogging or walking on a treadmill, or a combination of walking and jogging.
3. 5 slow walking to cool-down.
4. 20 minutes of weight training - Performing 3 sets in the 7-12-rep range of the following
exercises:
• Squats or Leg Presses;
• Dead lifts or Back Extensions; plus bicep curls and tricep extensions
• Bench Presses;
• Lat Pull downs or Bent over Rows; for a total of 12 sets
• 5 minutes of abdominal work.
• 5-10 minutes stretching or yoga
*Perform a few minutes of stretching after the aerobic phase and between sets of resistance
exercises, paying particular attention to hamstrings, lower back, calves, and shoulders.
An alternate program with minimal equipment could consist of something as simple as:
1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart rate, such as
jogging or walking on a treadmill, or a combination of walking and jogging.
3. 5 slow walking to cool-down.
4. 20 minutes of weight training. Performing 3 sets in the 5-7-rep range of the following
exercises:
• Squats
• Sit-ups and leg lifts
• Push ups
• Rows with exercise bands.
• Back extensions with an exercise ball
• 5 minutes stretching or yoga
(There are hundreds of exercises you can do with just a ball and band)
Either of these programs could be broken up into two workout sessions (i.e. Aerobic and
weight training on alternate days). See other articles on various workouts.
The important things is to start now. Take a Yoga class and chances are you will be
improving in all five components of fitness.
If you need help getting started, get a trainer. A good trainer will set you up with a complete
fitness program and even teach you how to work out on your own, if that's what you want.
Patti Petrella works in the Columbus area and will come to your home or place of business
and help you set up a home/work program. Rates are usually $50 and hour plus small fee
for travel.
For more information on personal training with Patti,call 614-406-8941 or email her at
ppetrella@bodyspiritfitness.com
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