The 3 Key Components of a Fitness Program


Aerobic or Cardiovascular Exercises
Aerobic (with oxygen) exercises, like jogging and brisk walking, require the heart and other large muscles to work harder and use oxygen more effectively.

Benefits of Cardiovascular/Aerobic Exercise

  • Promotes a healthy heart
  • Reduces fat and promotes positive changes in body composition
  • Reduces stress
  • Promotes relaxation and sleep
  • Improves appearance and posture
  • Improves self-concept and self confidence
  • Increases muscular endurance and improves muscle tone
  • May reduce high blood pressure
  • Increases HDL or the good cholesterol
  • Promotes positive changes in bone density
  • Increases physical capacity meet emergency situations
  • Potentially increases life expectancy
2. Strength or Anaerobic Exercises
Anaerobic (without oxygen) exercises, like weight lifting and push-ups and sit-ups, use the weight of the body for resistance.

Benefits of Strengthening Exercises
  • Reduces high blood pressure
  • Reduces cholesterol levels
  • Promotes positive changes in bone density
  • Promotes positive changes in body composition
  • Increases lean body mass (muscle takes up less space, weighs more than fat) -- helps In maintenance of healthy body weight through Increased calorie use
  • Increases balance, coordination and body awareness
  • Plays a part in injury prevention
  • Aids in the rehabilitation of injury
  • Improves sports performance
  • Decreases fatigue from normal daily activities
  • Contributes to positive body image, self-esteem and self-confidence
3. Flexibility and Stretching Exercises
The purpose of these exercises is to keep the body supple and joints functioning smoothly.

 Benefits of Flexibility or Stretching Exercises
  • Increased range of motion (ROM)
  • Decrease post-workout soreness and stiffness
  • Reduces stress
  • Promotes back health

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