Total fitness means keeping your body machine in top working order. A total fitness plan includes two types of exercise--aerobics (which exercise large muscle groups and burns fat) and conditioning exercises (which improve muscle strength and flexibility).
Aerobics--The Core of Your Program
Your heart pumps oxygen-rich blood to the rest of your body. Aerobic activities exercise your heart by helping it reach and maintain your Target Heart Range (THR) for at least 20-30 minutes a minimum of 3 times a week. Activities listed below are all aerobic:
- swimming
- walking
- jogging
- biking
- cross-country skiing
- skating or roller bladeing
- handball.
Conditioning Exercise--For Flexible, Strong Muscles
Conditioning exercises improve flexibility and muscle strength. Just a few minutes of stretching will limber and warm up your muscles. Vary your stretches to include the major muscle groups: back, abdominal, legs, arms, and chest. Below are stretching tips to make your stretches enjoyable:
- Keep your legs slightly bent when you do toe-touches.
- Never over-stretch. If you feel pain, decrease the stretch.
- Stretch the joint gently with controlled motion; don't hyper-extend the joint.
- Move the joint and muscle group smoothly and rhythmically; avoid bouncing, twisting or arching the back.
- Stretch lightly before and after exercising to reduce muscle soreness.
- When you reach the maximum stretch, hold the stretch for 8-12 seconds until the muscle relaxes.
To build strength, gradually increase the load a muscle can bear. If you are just beginning a strength training program, you should plan the first 2 to 3 weeks to pre-condition your muscle and joints. Work with lighter weights (an amount of weight that you can lift easily 6-10 times per repetition) during this time to reduce the risk of injury and soreness. Check the tips below to enhance your strength program:
- Gently stretch muscles for 5-10 minutes before and after lifting.
- Begin with a weight that you can lift comfortably 6 to 10 times.
- Increase weight in small increments (5 lb. for upper body and 10 Bs for lower body).
- Lift the weight smoothly in good form; don't jerk the weights.
- Lift at a count of two and lower the weight at a count of 4.
- Rest the muscle group for 24 to 48 hours between lifts.
Fitness also includes proper nutrition, rest, and avoiding alcohol and other drugs. A total fitness plan can improve the quality of your life on campus.
