It's easy to get into a habit of doing the same exercises over and over or trying to spot-tone specific areas of the body while neglecting others. But the biggest health and physical advantages come from a complete workout program that targets all major muscle groups and embraces variety.
Benefits
Regular exercise of any type has tremendous advantages for the body and the mind. According to MayoClinic.com, physical activity helps people sleep better, improves their moods, betters sex lives, boosts energy levels and reduces risk of conditions including high blood pressure, diabetes, osteoporosis and cancer. Full-body exercise routines also improve strength, balance, posture and stability and can enhance self-esteem and self-confidence.
Guidelines
The American Council on Exercise says no exercise program is complete without regular flexibility, aerobics and strength-training elements. The American College of Sports Medicine recommends that people begin each workout with a short, dynamic warm-up that activates arm, legs, back and stomach muscles and slightly elevates the heart rate.
Types
Stretching and flexibility exercises can be completed with a light warm-up and cool-down. Stretch each area of the body thoroughly. In aerobics, work legs and hips with biking, jogging or kick-boxing. Swimming is a full-body aerobic exercise that's easy on joints. Team sports, such as basketball and tennis, also work all major muscle groups and improve aerobic capacity. With strength exercises, use dumbbells, barbells, resistance tubing, medicine balls or weight-bearing movements to work all muscle groups. Do chest flies, rows, curls, presses and deadlifts as well as abdominal and core exercises.
Considerations
Full-body workouts don't have to challenge every muscle in the same session, but to strengthen the body evenly and strive for balance, it's best to work all major muscle groups at least once or twice per week. With strength training, allow all muscles time to recover by resting for one day between sets. Always have water on hand when exercising, and hydrate regularly; full-body workouts can require more energy than milder exercises and may deplete the body's resources more rapidly.
Warning
Always speak with a physician or medical professional before starting a new exercise routine. Many full-body exercises are demanding and physically stressful, so learn proper form before performing them yourself. Watch a personal trainer, fitness professional or physical therapist demonstrate how to do a movement before attempting it, and don't jump into doing vigorous exercise routines without warming up and gradually improving your fitness level.
Member Comments