If you’re the type of person that likes to hit the gym to exercise, there are several ways you can get a workout in without ever having to touch the free weights or exercise machines.
There are five components to physical fitness, two of which are flexibility and cardiovascular endurance. While two of the other three involve muscular strength and endurance, all are equally important.
In order to make sure you are achieving a balance of all five, it’s important to make sure you incorporate cardio and flexibility exercises.
Here is an example of a workout routine that combines both flexibility and cardiovascular exercises:
Flexibility
Note there are two types of stretches- dynamic and static:
- Dynamic stretching (D) involves continual movements that help increase range of motion.
- Static stretching (S) helps lengthen muscles and involves holding a stretch for up to 30 seconds.
This workout is a combination of both.
Aim to tackle a flexibility routine 2-3 times per week.
Perform 2-5 sets of each and hold the stretch (S) or perform the motion (D) for 20-30 seconds:
- Tricep Stretches (S)
- Shoulder Rolls (D)
- Neck Rotation (D)
- Shoulder Circles (D)
- Overhead Reach (S)
- Arm Raises (D)
- Hand Stretch (S)
Cardiovascular Endurance
For cardiovascular exercise, you can choose a variety of machines and options to get a workout in.
Spend about 3 days a week doing 20-60 minutes of cardio of your choice.
Make sure you are putting forth enough effort that you are working hard but not too hard. The conversation test is a good way to gauge how hard you’re working. You should be able to hold a conversation to a degree but not so easily that it’s no different than having a conversation sitting down. Some cardio options are:
- Treadmill
- Recumbent Bike
- Rowing Machine
- Elliptical
- Stationary Bike
- Swimming
- Water Aerobics
*Before engaging in these activities it is imperative to first be shown exactly how to operate machines and be cleared by your doctor to exercise
By being active, via whatever means may suit you best, you can increase the chance of being healthy, mobile and independent for years to come.
