What makes a good fitness plan- Part 1

Before one can exercise smarter, its necessary to know what goes into a balanced fitness plan. Any good exercise plan should always include cardiorespiratory training, strength training, stretching/flexibility, and of course rest.
Within the next several posts I want to go into detail about the core fitness components and how each one is beneficial for helping you become as healthy as you can possibly be.

Core fitness components

1.Cardiorespiratory training
2. Muscular strength training
3. Stretching/flexibility 
4. Rest.



1. Cardiorespiratory training or "cardio" consists of any exercise that requires you to use large muscle groups and causes your heart rate to remain elevated for sustained periods of time. Common forms of cardio include: walking, jogging,, running, stair climbing, cycling, and jumping rope. **Lifting weights can also mimic a cardio exercise if you perform your lifts back to back with minimal rest in between sets.This will cause your heart rate to remain elevated as if your were power walking.

Consistently performing cardio exercises will:

• strengthen and improve your cardio respiratory system (heart, lungs, arteries, viens, and capillaries).
• reduce your body fat% more than any other type of training
• and reduce your risk of cardiovascular diseases

Cardio exercises should be performed at least three times a week. Yet one could perform cardio exercises everyday as long as the exercises aren't high impact or too intense. For example, one could take a short walk everyday.
If fat loss is your goal perform your cardio sessions:

• for longer periods (30- 45 min + ) 
• at  a light intensity or at your target heart rate. Most cardio machines will measure your target heart. Exercising at target heart rate is usually easy enough that you should be able to talk while doing whatever exercise you're doing - not out of breath.  If you would like to discover what your target heart rate is, simply 220- age x 65% = target heart rate.

 To be continued...................................