Aerobic Fitness: The cornerstone of most programs, aerobic exercise helps your heart and lungs function better as it increases oxygen in the blood. Aerobic exercise targets large muscle groups and increases heart rate. 30 to 60 minutes is the daily recommendation.
Muscular Training: Regular strength training assists in reducing body fat, increases lean mass and burns calories, thereby protecting the body from injury and increasing stamina. Resistance machines, free weights, and resistance bands can be used to strengthen your muscles.
Stretching: Aerobic and muscular exercise causes our muscles to contract and flex. It is important to stretch them out in order to improve our flexibility and range of motion. Stretching can also relieve stress and help prevent injury if done prior to exercise. Tai Chi and yoga are beneficial stretching activities.
Core Stability: The core is composed of the muscles in the abdomen, back and pelvis. These muscles support the body and provide balance, and therefore it is important to keep them strong and healthy. Traditional crunches and ab machines that target this area are beneficial. Practising core-focused exercises like Pilates is also a great way to strengthen these important muscles.