Total Body Fitness means what it implies – getting the total body fit. Here are the five most essential elements of a total body fitness plan.
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In strength training, “Total Body Fitness” refers to working all the major muscle groups in one workout. It’s one of my favorite workout plans. It feels more complete than other ways of working out, such as dedicating one workout to legs and the next to upper body. Life is a full body adventure, so why not train that way? For those with limited time, a total body workout is also the most time efficient. You get a consistent balance between time efficiency and results. Twice a week gets the job done!
The essence of “cardio” exercise is not to burn calories and aid in weight loss, though cardio exercise does help accomplish those goals. Most importantly, cardio exercise trains and conditions the cardiovascular system in the body. This system is responsible for transporting nutrients, oxygen, and hormones to cells throughout the body. The cardiovascular system is also responsible for removing metabolic waste – the leftovers from all of the processes in our bodies that are toxic, and must be removed from the body. Improved cardiovascular conditioning helps the whole body function more effectively.
One hundred and fifty (150) minutes of moderate aerobic exercise a week is what the American Heart Association recommends (or for those already fit, 75 minutes of higher intensity exercise). See our recent post about how to do cardio as you age.
Recommended: How to do Cardio as You Age
We naturally lose our coordination as we get older. But the good news is that we can regain much of what we lose by training our bodies with balance exercises. Simple exercises you can implement include standing on one leg and walking heel-to-toe across the room. A little bit each day will improve your balance!
Here is a video that demonstrates three easy balance exercises:
Stretching and Range of Motion
Stretching your muscles and moving your joints through their natural range of motion are two very important elements of a total body fitness plan. It keeps joints spry and muscles healthy. Mobility workouts are getting more attention in the fitness world as a means of recovery and injury prevention. I am glad to see this trend. Mobility work relieves tension in the body and keeps us limber. This type of movement is easy to do on your own – 10 to 15 minutes a day will do wonders for your body (and for your spirit).
Check out our Strand Fitness YouTube channel for stretching and mobility videos!
You may think agility training is reserved for those with athletic pursuits. But it’s not. As we get older, agility training helps prevent falls. If we stumble or trip, our bodies need to be able to react quickly to catch ourselves and to regain our balance. This is the goal of agility training as we age. At Strand Fitness, we have our personal training clients practice “fast feet” – stepping quickly for a time interval, e.g. 3 x 20-30 seconds. We’ll also have clients do “air punches” to train their arms to move quickly.
With Strand Fitness, you can save time and have an expert take care of the details of your fitness plan!
Contact Pam (630-653-8152 or email firstname.lastname@example.org) to get started with a complimentary fitness consultation.
You’ll get the push you need to build strength, tone your body, and keep weight off as you age.
To learn more about our total body workouts, please visit our website: Total Body Fitness
Strand Fitness is a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630-653-8152) and schedule your free fitness consultation.
You can also learn more about our fitness solutions here: Fitness Solutions