#1 Fitness Fundamentals

 By Mark Mandell, DC, MBA

 

Exercise programs allow us to look, feel and perform our best. They are essential for healthy lifestyles, and when physical injuries occur, exercise is critical for total rehabilitation.  There are five fundamental components of a quality fitness regimen.

·         Cardiac Endurance increases the heart rate, which should be elevated for 20 minutes of aerobic activity several times per week. This allows more oxygen to flow through the body, which eliminates toxins in the body and strengthens the heart.

·         Resistance Exercises, like weight lifting and using exercise bands, are a great way to strengthen muscles and bones.  Focus on strengthening the core muscles ─ the abdomen, lower back, and pelvis ─ to train muscles to brace the spine, protect the back, and enhance upper and lower body movements.

·         Muscle Endurance is important to reduce early fatigue, cramps and spasms.  Train your legs with running, hiking, biking or using the elliptical.  Train your arms with rowing.  Better yet, use whole body exercises like swimming for both the upper and lower body.

·         Stretching your muscles, which contract and flex during cardio respiratory activities, improves flexibility, increases the range of motion from joints, relieves stress, and improves posture. Stretch before and after weightlifting and endurance exercises as part of your warm-up and cool-down.

·         Balance worsens with age. Therefore it is important to include balance exercises, such as standing on one leg for extended time periods, exercising on wobble boards, practicing yoga or tai chi movements, for an optimum fitness program.

 

The benefits of regular exercise have been proven time and time again. A quality fitness program that encompasses these five fundamental elements can relieve stress and muscle tension, help manage weight, boost your energy, combat chronic diseases, and promote better sleep, all of which enhance your health. Really, there is nothing to lose and much to gain.  

 

 

Dr. Mark Mandell is the President of The Vitality Depot (www.TheVitalityDepot.com) a North American supplier of innovative supplies to chiropractors, physical therapists and other healthcare professionals.  Dr. Mandell is the author of “Spark Your Sales” (www.SparkYourCompany.com) and has consulted with dozens of healthcare and small businesses to help them grow.  He is a frequent motivational speaker to business and civic groups.  Dr. Mandell can be reached at 866-941-8867 or info@TheVitalityDepot.com.