Getting the most out of your fitness regime is important to not just look good, but to optimally work on the body movement. The human movement system, i.e. the kinetic chain, is the body three system for movement. These three systems are the muscles, bones, and nervous system. In order to strengthen the system, it is best to incorporate five types of training. These five are weave together, and improving one of these area benefit the others. And overall makes your body run and move efficiently.
These are the 5 types of training for optimal health and how to incorporate them:
Core–
The core is the muscle groups that make up the lumbo-pelvic-hip bone. In other words, from the abs to the hip joint. Strengthening the core allows proper muscle balance, which stabilizes the body when doing any movements. Thereby preventing injury.
Core training can be done by performing strength exercises, such as plank variation and compound movements. Also yoga, palates, and plyometric routines are a great ways to build a stronger core.
Balance–
While most of us don’t think about the importance of balance until we’re older and fragile. Building a strong core, goes hand to hand with great balance. A good balance leads to better posture. Also prevents falls when changing directions or moving in various condition, such as running on unstable surfaces. Balance lets the body move around using the proper joint, at the right time, with the right force.
Best way to improve your balance is performing exercises on different surfaces, such as foam pad or stability ball or performing exercises on one leg and/or even closing your eyes. It is best to gradually increase the difficulty to prevent injury. Also many yoga and palates postures are great to improve balance.
Flexibility–
Is an important form of training, not just for warming up, but allowing our bodies to move properly. A tight muscle will force the body to perform movements with the wrong muscles. Overuse of the wrong muscle can lead to injury.
There are two types of flexibility exercises static stretching, holding a stretch while body at rest, and dynamic stretching, performing exercises to prepare the joints for similar movements. So allow 10-15 minutes before exercises to perform both types of stretching. Also incorporating yoga and palates to your exercise routine provides the flexibility training needed.
Resistance Training–
Resistance workouts are any exercises that improve muscular strength and endurance by placing resistance on to the body. These exercises allow the muscle, as well as the bones, to adapt and strengthen. If we do not exposes the muscles under some resistance, they will shrink in a process called muscular atrophy. Also, preventing bone decay, which leads to osteoporosis.
There other great benefits such as increasing metabolism, fat loss, and preventing future injuries. Therefore, it is important to incorporate some variation of resistance training, such as weight lifting, plyometrics, resistance band, suspended body weight exercises.
Cardiovascular Training-
Cardio is any exercise that gets the heart rate and increases blood circulation. Although most people do cardio to shed calories, there are other important benefits for cardio. Cardio improves the heart health, improve hormonal profile, increases the metabolism, and assist with recovery.
The recommended cardio is 30-60 hours a 3-5 days a week. If cardio is not enjoyable or if you are beginning to incorporated cardio, begin with 10-15 minutes of HITT training. Here is blog post on our favorite HITTs.
