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The Three Major Elements of Exercise

Posted Mar 27 2008 4:32pm 2 Comments

A well balanced exercise program needs to include three major areas of fitness: Resistance or strength training, aerobic or cardio training and stretching or flexibility training.

Resistance (strength) training 20 minutes of resistance training with dumbells, barbells, body weight, resistance bands or using weight machines twice a week. All the major muscle groups of the legs, abdomen, arms, chest, back and shoulders should be worked.


Aerobic (cardio) training 30 minutes of exercise at about 60% to 85% of your maximum heart should be done at least 3 times per week, more often is best. The 60% to 85% is known as your the aerobic range, which is calculated by subtracting your age from 220, then multiplying that number by .60 and .85 to obtain your heart rate range.


Stretching (flexibility) training 15 minutes of stretching, after you’re fully warmed up, to include all the major muscle groups at least 3 times per week.

Comments (2)
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Good point, Donna. A lot of people just focus on one or two. I find that yoga hits both resistance and stretching for me. I alternate with walking and the elliptical machine - for lack of fun classes in my area....
It sounds like you have a great workout routine going for you Lela. Conducted correctly, yoga can be an excellent resistance training exercise, while keeping your muscles, tendons and ligaments all elongated. Likewise, walking and the elliptical machine are great calories burners without the risk of injury. Keep up the good work!
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