To be truly fit we must train all those fundamental areas necessary to be successful in our training. This involves training all aspects of our physical condition to avoid injury, not prevent the recovery of muscles and acquire strength and strength.
Regardless of whether you are new to the gym, have a long time in it, or simply seek to complement your long-term training plan, you need to know the 4 pillars that your training plan must have in order to reach a great state of fitness. in a physical way
4 Fundamental trainings to be fit
1.Training with loads
Muscular strength and endurance allow our bodies to move well in everyday life. Recent research consistently shows that muscle mass is one of the best predictors of a person’s overall health and longevity. In this sense, training with loads is an excellent way to ensure that you live the life you want for many years.
In fact, when researchers at Harvard University followed 10,500 healthy men over the course of 12 years, those who performed resistance exercises were better able to fight visceral (also known as abdominal) fat compared to those who passed the test. Same amount of time doing cardio.
Your weight training should achieve all the basic movement patterns of the body: squats, step ups, deadlifts, upper body thrusts, upper body traction, core stabilization and rotation.
1.1 How to schedule your training with loads?
To maximize your muscle gains, you must do strong and compound exercises (squats, deadlifts , chin ups , etc.) at the beginning of your workouts, using heavier loads for fewer repetitions. Subsequently, you must finish with isolation exercises, using lighter loads for a greater number of repetitions.
Lifting heavier weights for smaller repetition ranges (6 or less) will mainly contribute to strength gains, while lifting lighter weights for more repetitions (12 or more) will increase muscle endurance. The ranges of intermediate repetitions (from 6 to 12), on the other hand, will give you a combination of strength and endurance and will make a greater contribution to the size of your muscles.
Cardio tends to have a bad reputation in the world of current physical fitness, but it has many benefits, including better recovery, heart health and greater aerobic capacity.
In fact, research published in an American Journal of Cardiology in 2011 shows that cardiovascular exercise is the most efficient form of exercise to improve cardiometabolic health , including blood pressure , blood sugar, cholesterol, and blood cholesterol. Triglyceride levels. Hence the name “cardio.”
However, there are several ways to perform cardio. so, in addition to changing the way you do it (running, cycling or swimming), incorporating a wide range of intensity levels is an excellent way to improve aspects of your aerobic fitness.
High intensity training perfects your aerobic power (the maximum amount of oxygen your body can absorb and use in a minute), while slow and stable cardio is ideal for increasing endurance. Low-intensity cardio is also an excellent way to recover between intense training sessions, as well as for warm-up and cooling of workouts with loads.
The best ways to include cardio in your training regimen is between those days of high intensity strength training, such as dynamic warm up before, or cooling down after strength training.
Mobility is the basis for executing force movements and athletic movements. But, contrary to what many gymnasts assume, flexibility and mobility are not the same. The mobility of what is involved is being able to move through all the patterns of functional movement with a healthy range of movement.
While having a certain degree of flexibility allows for mobility, being able to touch the toes does not mean that you have the mobility to run, jump and lift in the right way. For example, poor mobility in the ankles may prevent you from performing a squat correctly.
While stretching can help improve range of motion, it is best not to stretch immediately before or after your workouts. Current research shows that, contrary to what most of us believed, static stretch before or after workouts can affect performance and recovery.
In other research published in the Journal of Strength and Conditioning Research in 2011 it is suggested that moving through a full range of motion during all exercises can help increase your range of motion equally well, or even better, in comparison with the stretches.
Balance, like mobility, allows us to remain free of injuries, complete daily activities with ease and improve our athletic performance. After all, you will not go very far with your exercise routine, whether you’re running, hiking, or riding a bike if you cannot stay stable on one foot.
Even more important is remembering that balance training is the best way to prevent falls. And since an older adult falls every second a day, according to the Centers for Disease Control and Prevention, the sooner you start to train your balance, the better.
One-legged balance exercises such as strides, pistol squats, one-legged deadlifts and one-legged hip movements are excellent for training balance (while also training you more for your strength training). Therefore, make sure that, when scheduling your strength workouts, include at least some one-leg movements. You will notice that with time you will notice less difference of strength in your left and right sides.