Chapter 1 – Basics of Physical Fitness
Posted on 11. Mar, 2010 by Becky in UVU Online Curriculum
Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training.
Whether you’re a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Use the five primary elements of fitness training to create a balanced routine.
1. Aerobic fitness
Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body — and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.
Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics — even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week.
2. Muscular fitness
Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.
Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don’t need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.
3. Stretching
Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it’s important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress.
Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you’ll stretch whenever you exercise. If you don’t exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.
4. Core stability
The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.
5. Balance training
You can be strong, flexible and aerobically fit, yet still have poor balance. Training can help you maintain and improve balance. This is important since balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.
Cover all five elements
Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching, core exercise and balance training part of your overall exercise plan. It isn’t necessary to fit each of the five elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.
Aerobic Mom Newsletter!
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Alicia Washburn
01. Sep, 2010
A good combination of different exercises like aerobic, strength, muscular training and yoga help our entire body to be active. Working our muscles, heart and joints helps our body to be healthy, and even improves our mood.
I know this from experience. After 3 weeks of using an exercise program that included workouts for all parts of the body, we went to Puerto Rico. I didn’t notice my progress until we were in the jungle and we wanted to go to the summit of a mountain but we were running out of time. We decided to run and see how far we could go. We ran the entire way under a tropical rain and made it to the summit with extra time. I couldn’t believe it.
Becky
10. Sep, 2010
What an awesome way to see your results in action! Thanks for the comment, Alicia!
Lori Kitchen
01. Sep, 2010
What I like most about this article are the ideas given to stay active in doing things around the house. It is very hard to get to the gym to exercise right now in my life and it is good to know that I can count things like vacuuming. I also like the idea of using homemade weights.
Another thing I feel is important is the stretching. I used to wonder why that was so important, but I have a child who has Sever’s disease which is when the ligaments in the heel tear because it gets too tight. I also have dealt with plantar fasciitis which is also tearing of the ligament on the bottom of your foot. These things cause a lot of pain which actually affects the body in many ways. They can also be prevented most of the time by stretching. It is important to stretch!
Becky
10. Sep, 2010
Thanks for your comment, Lori. It is nice to know that as busy moms the things we do around the house to keep things running smoothly can count toward our goal of living healthy and active lives.
Kjera Nunez Rigotti
03. Sep, 2010
Hi! I am in your Friday night Zumba class, and decided I’d better check out the website.
I am sort of embarassed to say, but this one article might have taught me more than anything else I’d learned about excercise before now. I was one of those people who thought that because I have a physically demanding job, that I was in shape. Boy did I learn differently from the class tonight, and also from this article! I have been exercising the same musles over and over for five years, and basically ignoring everything else, especially some important parts, like the balance and streching.
I was always taught in gym class in high school that you have to strech BEFORE you work out at all. It is good to know that you should warm up first.
I like that you mentioned that you can use your own body weight as strength training, because this is something I was going to ask about. One question, though. I have one of those ellyptical (that is probably spelled wrong) machines at home. Is that considered aerobic, then? I’m sorry if that is a stupid question. I am a beginner when it comes to learning about exercise.
Thanks!
—Kjera
Becky
10. Sep, 2010
There is no such thing as a stupid question! Yes, an elliptical would be considered a cardio or aerobic piece of equipment. Aerobic exercise is exercise that increases the body’s need for oxygen, so any activity that increases your heart rate and makes you feel out of breath is considered “aerobic.”
Jessie Ampuero
05. Sep, 2010
I think this article is very interesting, because it describes different training programs it informs us about exercise, fitness, and ideas on how to apply these methods in a safety way , or spend money. Also I learned that we don’t have to be so hard on ourselves and do all the five training listed on the article, but it would help to apply most of them to have a better fitness life.
Becky
10. Sep, 2010
Strengthening your core will help you in almost any activity you do, from lugging books around campus to lifting kids out of car seats to pounding out crunches at the end of class. You’ll have abs of steel by the end of the semester!
Chelsea Larsen
08. Sep, 2010
I’ve noticed just by doing Zumba that stretching is extremely important. It’s helped me move better and has helped my balance. Before we ran for the fitness test, I stretched, and I believe that it helped me run the whole twelve minutes without walking. I also like how we do core strengthening at the end of each workout because it helps when we’re jumping and shaking all over the room to stay balanced!
Becky
10. Sep, 2010
Twelve minutes can seem like a long time to run without stopping. Stretching first definitely prepares your muscles to work for you!
Teresa
12. Sep, 2010
I enrolled to the Friday Zumba class because I needed an extra credit however I have really enjoyed it, (even if I have no rythm and going the wrong way
) I have always meade excuses of why I couldn’t exercise… After reading this article I am learning the importance of excersice to live a healthy life. When we did the fitness test I realized I don’t have upper core strength. One of the goals I set for myself is getting in better shape and start an exercise routine and your website and class will be so much help! Thanks!
Becky
12. Sep, 2010
I’m glad you joined us Teresa!
brenda sanjuan
17. Sep, 2010
I didn’t know that there were different areas of focus in maintaining good health. This article helped me to understand the importance of each element and how I can apply them in my own life. I know that I need to live more healthy and I feel like this course will give me a good direction.
Maria Torres
24. Sep, 2010
I began taking Zumba around July; the first day I started I thought it was going to be easy for me because I enjoy dancing. I realized it wasn’t going to be so easy because it had been months that I hadn’t done any physical activity. I had to learn how to breathe properly because I would get a lot of stomach pain on my sides. Warming up is really important because it can really make a difference if you warm up your body because you can prevent injuries, stretching properly has also helped me because I don’t wake up the next day sore. I think it’s important for people to do a little research before they begin a work out plan on their own and this article can help alot of people specially for stay at home moms.
Becky
08. Oct, 2010
I agree–just watching a Zumba class you do NOT realize how hard it can be! And I have found that the more I do it, the harder the workout can get. As you learn the choreography, you will be able to really put your energy into it, and it kicks your butt in a super fun way. That’s why warming up is so important! Thanks for your comments Maria!
KyLynn James
28. Sep, 2010
I enrolled in the Zumba class for 2 main reasons. 1 because I’ve been dying to take Zumba for the longest time and 2 because I needed that extra credit. I absolutely LOVE your class and love you as a teacher! I didn’t realize we were commenting on these online and I’m trying to catch up with all the assignments. (That’s what you get for joining classes late and missing the first day)
This article is great as it helps me to remember the importance of each element. I know that this course will help me find enjoyment in working out
Becky
28. Sep, 2010
Thanks so much KyLynn! It really makes my day when I hear that students are enjoying class. Zumba can really be such a bright spot in our lives! It feels good and it’s so good for us! Thanks for your feedback!
Jacalyn
25. Jul, 2011
All of these articles have saved me a lot of haeacdhes.
Tara Levi
20. Oct, 2010
Ok, so I had no idea that using a fitness ball was such a flippin work out! I mean just looking at it you’d think that it was just fun and bouncy, but when you lift it up above your head and to lunges- you really do feel it throughout your body!
Becky
20. Oct, 2010
It is amazing how DOING so many exercises is so much harder than it looks when you’re just on the sidelines watching. I guess that’s true in a lot of things in life…:)
Diana Smith
14. Nov, 2010
When reading this article, I found somethings very interesting that I had not realized before. I had this mindset that I need to set aside 30mins to an hour to just exercise. I had a baby almost 4 months ago and finding time to do that is hard. I like how you say to find activities like leaf raking and vacuuming can be exercise. In class, when you tell us to pretend we are lifting weights but really just holding a 1.5 lb stick or tightening our abs while standing up can be great exercise. I have tried doing this while standing and holding my baby and then doing the ab tightening. This allows me to get a great workout but also spend time with my daughter. I also like how you said regular stretching can help with stress. I find this to be very true. Sometimes, our bodies tense up and we need to release the tension and I find that stretching is a great answer for that!
Chloe' Barnes
30. Nov, 2010
These are good tips to have an overall fit body. There is more to working out than just running everyday or only lifting. If a dude lifts all the time but still has a gut…then maybe he can make it a bit more well-rounded as he schedules his workout routine. It’s a great foundation to keep in our minds when we workout or are on a road to stay fit or get in good shape. I like having well-rounded workouts and feeling sore the next day or two makes it all the better. Loving the work-outs! I enjoy pushing myself.
Carlie Jo Owen
02. Dec, 2010
I have realized that stretching helps with your overall body movement; you can do a ton of things when you are flexible and can push yourself even more. I have also noticed that by taking zumba my core has tightened; it is amazing how you can be doing somethign that isn’t even focused on your core, but if you think about it and tighten it with every move you can feel them working. I never knew how much a mind game exercise was; if you set your mind to work that muscle and think about it, you can work it. Just like with zumba tone; the sticks are that heavy, but if you act like they are heavier, your arms will kill by the end of the workout!!
Becky
02. Dec, 2010
I totally agree…when I started Zumbatone I thought it was not going to be a hard enough workout. Now I have totally changed my mind! I love the challenge of working out physically and mentally…the mental challenge of activating the muscle contraction adds a whole new element to my workout! Thanks for your comment Carlie!
Becca Bjorkman
08. Dec, 2010
I think I, along with most other people, focus mainly on aerobic fitness and core stability. I mean, everyone wants to have a flat stomach or a 6 pack and we immediately start doing our core training. Aerobic fitness has always been my favorite, probably because all I have to do is put my shoes on, go outside, and have a nice little run. No choreography, no workout videos, no weights, etc. I have never even thought implement the 3 other portions into a daily routine! And with stretching, I’ve just accepted the fact that I’m not flexible so I don’t stretch as much, but thanks to this class I’ve learned just how dangerous NOT stretching can be! I’ve always wanted to try Yoga just to improve my flexibility. Maybe that will be my next venture!
Noel Seegrist
10. Dec, 2010
I read this article at the first of the semester and since then I’ve tried to base my work out schedule to split between those different areas/ I use to think that I could just run for an hour or two and call it good, but and I’ve actually had and felt a lot more results since I’ve started working in all! ::)
Rachel
03. Jan, 2011
I am really looking forward to this class. I don’t need the credit in any way, but I’ve started going to other zumba classes and I LOVE them! I get a better workout from zumba than from anything else I’ve done and a lot of that is because of how dang fun it is. I used to latin dance all the time and I just can’t find the time anymore so I’m glad to be in a class that gives me an excuse to make time for it. Reading all the comments makes me more excited for the class as well, it sounds like it will be a lot of fun!
Becky
03. Jan, 2011
Thanks so much for your comment! I’m so glad you’ve already checked out the site and the online curriculum! I look forward to meeting you on the first day of class! It will be a blast!
alexa call
12. Jan, 2011
Just so you know, I already love your class! Thanks for making working out so much fun. Your energy and enthusiasm spreads throughout the class.
This article was really good, and boy do I need to work on my balance! Ha. Tai Chi will by my next attempt!
Jen Meeks
12. Jan, 2011
I defiantly agree with all five of these steps and I know that doing all five steps would help me tremendously, but I have no idea why I hate muscle training so much, but I do! Do you think it’s because my usual routine is running or walking for 30 minutes or so and then moving to the weights? I’m thinking that by the time I done with my cardio I’m so tired that I really don’t want to do anything else. Is it ok to do cardio one day and then muscle strength at another time or is it better to do them one after another? I’m really looking forward to Zumba toning, that way I can get my cardio and muscle training all in one work out session! WaHOO!!!
Becky
13. Jan, 2011
Whether you do strength and cardio on the same or different days is really up to you. Some people prefer to balance their workouts by doing cardio, strength, cardio, strength, cardio–and then resting 2 days of the week. Some people would rather just get it all done in one trip to the gym. Either way, it’s best to give yourself a rest day between strength training workouts. You’re right, Zumbatone is a great way to multitask–you get a great cardio workout and still get some benefits of the resistance training, and you even increase your calorie burn. What could be better, right?
allison
16. Jan, 2011
Hello I am in ur friday night Zumba class. I am on track to getting healthy and fit this upcoming year and although I do know the basic requirements of having a good, well-rounded exercie routine…I do struggle with incorperating it in my daily life. I work full time and have school full time..not to mention being a single mother.r there any quick little exercises that i can do? i do work on a production line at work and am standing for 10 hrs a day. is there anything i can do while at work as well?
Becky
16. Jan, 2011
I love your comments…most people DO know the basics of a healthy lifestyle…it’s living up to that knowledge that is the real trick.
I really appreciate your dilemma…almost everyone struggles with finding time to work out regularly, but especially single parents. My suggestion is to try to find some space in your regular routine to fit it in. Taking a class (like your Friday night Zumba) is the perfect solution…you’re getting your workout AND getting your credits, attending school…killing 2 birds with one stone. There really are lots of opportunities to turn your life obligations into fitness opportunities. Walking briskly to/from classes, taking the stairs, parking far away…all of these LITTLE adjustments can add up to a LOT more activity in your day.
As for standing for 10 hours a day, that sounds like a great time to fit in some toning moves. From squats to calf raises to abdominal contractions…there are a whole host of movements that can help you pass the time and tighten and tone at the same time. Ask me to show you some after class next week! Thanks!
Leslie
17. Jan, 2011
Hi Becky! I am in your Friday night zumba class, and what an eye opener last week was for me! The fitness testing was more than a little disconcerting. With my backround in medicine and even managing a Curves for a year, I know what I should be doing! This article sums up pretty plainly, how to go about getting into some basic, yet effective activities to get back on track to better health. My goal is to be back down to the size I was just a year ago, and to again, implement better eating habits, drinking at least 85 oz. of water daily, and getting flexability back into my body. I know I don’t have to spend a lot of money on a gym membership, but I do want to look into a membership at the Orem Rec. Center just because of the water and steam room. (They also have zumba classes there.) I am more flexible when I am warm. And since moving back to Utah from California, my body is so much more stiff and slow. I do enjoy the warming up before and after exercising and know from personal experience that using my own body weight as resistence, gives great results! I feel so clumsy and without rhythm, but I do enjoy the class! Thanks for being such a great example of positivity! See ya’ in class!
Becky
17. Jan, 2011
Thanks for your comments Leslie! I think the Orem Rec Membership sounds like a great idea. I have a friend who goes there all the time and loves the Zumba there! See you in class!
Melissa
18. Jan, 2011
I have never really though about incorporating balance training into my workout. I think it a great idea. It will help me in the long run. It will be a great benefit to me when I am older. I’m will be doing some balance training in my ballet class this semester.
I also need to work on my stretching. I know it is so important. I want to work on being more flexible.
Do you have any suggestions about doing crunches and other exercises where you use your core and back? When i do them my back hurts sometimes. I can only do so many and i have to quit.
Melissa
Becky
18. Jan, 2011
If you’ve got a bad back, sometimes it is best to do standing abs. You can get just as much benefit from doing standing abdominal work as you can from the traditional crunches on the floor. I’ll show you some standing abs today at the end of class.
Amanda Barlow
20. Jan, 2011
I always knew that exercising your core would help with your balance, but I never thought about how important your core muscles really are. The paragraph about how “The muscles in your abdomen, lower back and pelvis help protect your back and connect upper and lower body movements,” really helped me realize that.
Keeping myself fit has always been important to me, especially when I watch my dad do exercises for his back after hurting it. On a bad day his back will prevent him from being able to fully use his upper body. To him it is worth going through the fitness workouts & enjoying them, rather than having to lay in bed & be in pain.
Becky
20. Jan, 2011
The importance of strengthening your core cannot be overstated. I admire your dad for continuing to work hard for rehabilitation. Back injuries can stop people dead in their tracks. Thanks for your comments!
Jerri
22. Jan, 2011
I am one of your “non-traditional”students and life seems to have a way of passing so fast you don’t realize that you are not taking care of yourself when you are so busy taking care of everyone else ie raising a family.
Thanks for your insight and enthusiasm, I enjoy your class, and yes, it is really kickin’ my butt. That is exactly what I was looking for, but most of all to have fun at the same time. I appreciate the information, it is simple and straight forward. Now I just to implement it in my own life, one day at a time. =)
Becky
24. Jan, 2011
So glad you’re enjoying the class, Jerri. Hope that we can help you feel good about taking care of yourself, too. You deserve it.
KatrinaG
23. Jan, 2011
I’m in the Friday night Zumba class. I found the explanation of aerobic exercise interesting but I’m curious where it says, “Aerobic exercise causes you to breathe faster” does this mean if you’re not panting or out of breath after a workout that it hasn’t much good? I know during a run I can feel that increase in breathing but doing something like water aerobics I don’t get that and I’m just wondering if I get more benefits from the run?
Becky
24. Jan, 2011
That’s an interesting question, Katrina. The quote you shared about “Aerobic exercise causes you to breathe faster” is a general descriptor of cardiovascular exercise vs, say, strength training or flexibility training. The very definition of an “aerobic” activity is one that uses oxygen, thus, causing you to breathe faster. Both group exercise, like Zumba, and traditional running are aerobic activities. They are both equally capable of burning calories and creating a high level of fitness, but will train you very differently. If you feel like you aren’t “out of breath” enough after a Zumba workout, I would encourage you to push yourself harder in class. Personally, there is usually at least one point in class where I either feel like I might puke or pass out….that’s when I know I’ve pushed myself to a kick-butt workout.
Let me know if there’s anything I can do to help you get the most out of class. Thanks, Katrina!
Maren Ohai
01. Mar, 2011
I don’t know why I always try to focus on one thing. Sometimes life is so overwhelming that focusing on one thing at a time is all I can handle. This article reminds me to open my eyes to the variety of life. A well balanced life needs a variety. A variety of foods, exercises, friends, etc. I’m so glad I’m taking Zumba and a Powertone class. I’ve noticed much better results than just doing one thing. It’s always good to remember to mix it up.
Kelley Harper
03. Mar, 2011
You don’t realize how important core strength is until you get a back injury. Then it’s a total shock just how much those muscles did. Also, I know a lot of people who don’t think stretching it that important but It’s VERY important. I’ve played sports most my life and have definitely had to deal with the bad side affects when I don’t stretch.
Michelle
17. Mar, 2011
Becky!! Great Article, I really felt that it highlighted the important principles of physical fitness. I do have a question tho, is water aerobics really a good aerobic exercise? I have always thought of it as being to low impact to get a good aerobic workout.
I have been trying to workout as much as possible so I can hopefully loose some weight and tone up, but I struggle to drop the pounds. This article is a great reminder of the things we should all be paying more attention to. This might be something that I write down on paper and stick up on my wall to remind me every day. Thanks for the post!!
cassie payne
22. Mar, 2011
the article has a lot of information that is very useful. I do not have a gym pass just there are too many people there that like to stare. Also because it’s also too much money. I have been running for at least 20 to 30 minutes every other day. To strengthen my arms and legs i will do arm circles exercise and squats. Too get my flexibility back i’ve been trying to do pilates. I can feel the soreness the next day wich makes me satisfy. what i was told that if you stretch ever night your bidy will be more relaxed.
Becky
22. Mar, 2011
Certainly, stretching can be a great part of a “winding down” routine that prepares your mind and body for a peaceful night’s sleep. However, the best time to stretch is actually after a workout, when your muscles are warmed up and pliable. That is when you can actually improve your flexibility.
Sounds like you have got a great routine going to keep you active and healthy Cassie! Keep it up!
Danielle Pringle
07. Apr, 2011
I have taken numerous aerobic classes here at UVU and at local gyms. I am always happily surprised when I attend classes here at UVU- You learn so much more and I feel I really do incorporate all 5 elements discussed above when enrolled in the aerobic classes at school. I used to think I could go without muscular training and core training, but as i have taken these classes that incorporate all 5 I see major results not only in my physical fitness capabilities but in my health. I have had such bad back problems for years, and I always thought using weights and focusing on my core wouldnt help but boy was I wrong. I have been able to build stronger back muscles and strengthen my core. I have better balance (something that I think I will always lack no matter what). I now understand that I have to incorporate all 5 elements into my own personal work out regime in order to maximum results, so thank you for continually reminding me of their importance by using all 5 of these basic elements in our weekly zumba workouts!
Tabs
20. Apr, 2011
I think it’s funny that I decided to read this article while I’m stuffing some fries down my throat. Well every time I want to start some fitness routine I just give up easily. Then I actually realize that I need to use these 5 basic fitness rules at ALL times. If I do this I can actually reach the concluding that I am trying to achieve.
Becky
20. Apr, 2011
I love the honesty Tabs! I think everybody can relate!
Rose Grzybowski
21. Apr, 2011
I agree with Tabs, it’s hard to follow all of these 5 things, but it’s really important. I have noticed such a difference when I actually stretch out after working out. Also, in my pilates class I realized how poor my core balance was. Even using the wii fitness you can help stabilize your core.
Abigail Gellenthin (Gabby)
17. May, 2011
I’ve been “studying” fitness for quite some time now. I’ve subscribed to numerous fitness magazines for the past couple of decades and i have learned so much! I can assure anyone reading this that following these 5 guidelines in imperative to optimal fitness…if you let one of these things slide, it effects the other four…and usually not in a good way. =P
I am a 46 year old, single mom of 3 very active kidlets (ages 14, 12 and 9 now). I always thought I did just fine keeping up with them…until we purchased a Wii a few years back. We couldn’t wait to try it out and decided to have a family fitness challenge. I could barely hold myself up on the balance exercises…and I tumbled many times! Oh my gosh! Needless to say, I LOST that night! I made the decision then and there that I would do whatever I had to…I was not going to be left behind by my kids! I want to be fit and fabulous so I can enjoy every single day I have with them in this life!
*FYI…I can hold my own now against my kidlets in our family fitness challenges…I’m just soooo glad they haven’t discovered a Zumba one yet…cuz, I have soooo much to practice and learn for that one! =)
Becky
17. May, 2011
Thanks for your comment, Gabi. Sounds like you are a fabulous mom & I love that it was the Wii that inspired you to tackle your fitness goals. How awesome is it that you have stuck to your word? Don’t worry, in a few weeks, you’ll be buying the Zumba game just to show off all your new moves. Nothing like Zumba to make you feel like a teenager again!
Ana Hastings
15. Jul, 2011
I want to design a fitness program that would work for me. I would like to incorporate all the components. Especially I feel that for me personally core strength is crucial. I always try to avoid core exercises because they are not fun and can be painful. Now that I know how important a strong core is I will put emphasis core strengthening exercise.
Maira Bardales
16. Jul, 2011
I thought this article was interesting. I learned that there are programs that teach us about safety methods for exercising. I also learned that in order for me to live a happy and healthy life I will need to apply the 5 training methods that were listed in the article into my daily life
Adriana Bardales
16. Jul, 2011
This article is interesting. I never really realized of how important balance training was.I know that I really need to work on being flexible because later in life I know it will be very important for me.
Maira Bardales
16. Jul, 2011
I thought this article was interesting. I learned that there are programs that teach us about safety methods for exercising. I also learned that in order for me to live a happy and healthy life I will need to apply the 5 training methods that were listed in the article into my daily life!
Adriana Bardales
16. Jul, 2011
This article is interesting. I never really realized of how important balance training was.I know that I really need to work on being flexible because later in life I know it will be very important for me
Adriana Bardales
16. Jul, 2011
This article is interesting. I never really realized of how important balance training was.I know that I really need to work on being flexible because later in life I know it will be very important for me!
@Li
16. Jul, 2011
Thanks Becky! These are 5 good elements that have made a difference in my overall workout. Staying balanced–where we’re all trying to get! And this is a great way to start
Jerri Kolb
06. Dec, 2011
Thanks Becky, I have learned over the last year that balance is the key. Having a program that meets the varied demands for strength, fitness, endurance and having a program you enjoy makes all the difference. This semester I have taken your pilates class, a yoga class and weight training it has been great for managing stress as well. I have loved these classes.
Marie Bradford
09. Dec, 2011
I am reading articles because I need extra credit. However, after reading this article and taking Zumba this semester it is overwhelmingly apparent how much I need a physical fitness routine in my life.
Part of the way through the semester I started realizing how great I felt after class every week. It didn’t matter how I felt physically or emotionally before class, after class I felt 100% better.
I have done exercising a little before but not much cardio and I think that it is a great addition to my life. It is really hard for me to have time to myself.
So from this article I would like to make some goals:
1. Take a few minutes, as suggested above, and do some low intensity exercise and stretching. I feel like I have been in a zombie mom rut. I could really use increased range of motion in my joints, better posture, and some relief from stress.
2. Start integrating core strengthening exercises into my routine.
3. Continue aerobic exercise.
Overall, each of the five elements of physical fitness are really beneficial and contribute to a healthier, happier life.
Becky
10. Dec, 2011
Marie, I am so glad that you have felt this way! I feel exactly the same way. Believe it or not, some days it is even hard for us instructors to feel like going and working out. But, the great thing about cardio, especially zumba, is that you feel better and better as you go. So, the hard part is just motivating yourself to get started. One trick is to put it on your calendar, and then, no matter how you are feeling, put on your workout shoes. I have found that once your shoes are on, you have a harder time talking yourself out of going out and getting going. I have enjoyed you in class this semester. Thanks for your comment!