7 Components You Must Implement In Your Workout Routine!
Today I will be discussing 7 components that you should have in your workout routine. When starting your fitness journey, it may be intimidating to build an all-encompassing regime for your goals. If you are a complete beginner, I would recommend following YouTube videos or a program such as Chloe Ting to learn the basic movements and flow of different types of workouts.
Exercise is a non-negotiable part of a healthy lifestyle therefore your exercise routine should be catered to fit your needs, lifestyle, and goals! Don’t feel pressured to run 10km every morning or complete hour-long intense weight training sessions but you should aim to challenge and push yourself at least a little bit each workout.
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So let’s get into it!
- Warm up
Warming up is the most crucial part of exercise!
If you are jumping right into lifting weights or high-intensity intervals you are at high risk of straining your body and injuring yourself. When I used to be a part of a track and field club, my coach told me that the best way to warm up is to just move your body. Avoid static stretching and slowly perform some squats, butt-kicks, high knees, side lunges. This literally “warms up” your body from your previous static state and increases blood flow to your muscles, therefore, decrease the chances of strain during activity.
Our muscles can be compared to an elastic band. If you pull the band hard when it is cold (static state), it can easily snap and break. But, if the band is warmed up sufficiently when it is pulled it will stretch. When you are in the gym, you can also do some stationary biking, jump rope, or walk on an inclined treadmill. Try to warm up for 10-15 minutes, you’ll feel much more energetic for the start of your workout!
Cooling down occurs after your workout and helps in your recovery. This can include walking and/or stretching. A cool-down session is great to get your heartbeat back to normal, restore your breathing, and stretch your muscles. I would recommend stretching or walking (if possible) for 15 minutes.
Stretching can be down in conjunction with the cool down and warm up. I prefer to stretch after I have warmed up and before I cool down. Stretching can improve your posture, range of motion, blood circulation, and your recovery. This does not have to be a full yoga routine but a simple 5-10 minute “flow” to actively stretch the muscles you have worked the most that day.
4. Flexibility training
Flexibility training is a part of fitness that is heavily neglected. This training is not adjunct to just stretching in your warm-up and cool-down routine- it is a dedicated session to increasing your flexibility through various ranges of motions and poses. Yoga is a great way to increase your flexibility! I recommend adding some morning or evening yoga sessions to your routine. If you’re a bit more advanced or looking for a challenge, ballet stretching routines are a great addition to your regimen. I recommend adding in a 20-45 minute session every week.
5. Balance training
Balance training includes many different forms such as tai chi, yoga, pilates, barre, and the addition of equipment in resistance training (bosu and yoga ball). Your stability, leg, and core strength can improve tremendously by incorporating some balance training into your regimen. I recommend adding in a 15-30 minute session every week. This type of training is low-impact and can be done everywhere.
6. Weight lifting
If you are a cardio fanatic or you’re scared of bulking up with weights- I am here to say resistance training is a necessity of a healthy lifestyle! Weight training is the most popular form of resistance training but it is not the only form! Resistance training can include modification to basic movements, exercise bands, weighted vests, and inclinations. This form of exercise helps improve muscular growth, strength, and endurance. Resistance training also helps in strengthening our bones which is crucial in ageing healthily. I recommend adding in a 20-45 minute session a few times a week.
On the other side, if you love lifting weights you also need to make sure you are getting your cardio in as well. Cardio is great for your cardiovascular (heart and circulation) health.
Bonus: Outdoor activities
Outdoor activities are a nice way to enjoy some fresh air and have fun! Hiking, swimming, gardening, are some non-intense ways to increase your activity levels.
Bonus: Aerobic sports
Aerobic sports are another way to get a great workout in while not focusing on the actual exercise part. Tennis, basketball, soccer, hockey, and volleyball are just a few sports that are super fun and are a fantastic aerobic workout.
What new components will you be adding to your fitness regimen? Do you prefer cardio or strength training? Let me know in the comments!
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