While some people focus on one aspect of fitness, an effective, well-rounded workout plan includes resistance training, aerobic conditioning and flexibility exercise. These interrelated fitness categories are not mutually exclusive. Some forms of aerobic conditioning strengthen your muscles, while some resistance training exercises improve your muscle and joint range of motion.
Aerobic Exercise
Aerobic exercise, also called cardiovascular conditioning or cardio, uses sustained, rhythmic, large-muscle movements that elevate your heart rate to its target zone. Find your target zone heartbeats-per-minute range by subtracting your age from the number 220, then calculating 60 percent and 85 percent of the resulting number. Aerobic training, says Brigham Young University, trains the heart to efficiently pump blood throughout your body. A 20- to 60-minute cardiovascular workout, performed at least three times a week, burns calories, controls your weight and might prevent heart disease, diabetes and high blood pressure. Examples include brisk walking, jogging, elliptical training, dance classes, step aerobics and swimming.
Strength Training
Resistance, or strength, training incorporates body-weight exercise, resistance bands, weights, weight machines and weighted medicine balls to increase muscular strength, endurance and power. Depending on the program design, resistance training might increase muscular size, tone, strength or function. Maximum strength describes the body's ability to lift the greatest amount of force in a singular contraction. Strength training coaches call this the one-repetition maximum or, more commonly, the "one rep max." Bench pressing 350 lbs. exemplifies a possible one rep max weight. Basketball players, freestyle skiers and snowboarders have elastic strength or power, which describes the body's ability to overcome resistance in one fast contraction. Related exercises include plyometrics, or any other type of jumping exercise. Gym members who perform multiple repetitions and sets of an exercise train for muscular endurance, which describes the ability to sustain force over an extended time frame.
Flexibility
The word "flexibility" describes the range of motion available at a specific joint. Two types of exercise enhance flexibility. Static stretching, used in yoga, involves assuming a position and holding the position for 20 to 60 seconds. Tai chi exemplifies dynamic flexibility, or flexibility in motion. This type of exercise uses motion patterns to increase your range of motion. Flexibility exercise might alleviate post-workout tension, and, in some cases, improve performance of strength, aerobic and athletic activities. Tight hip flexors, which connect your thighs to your pelvis, might interfere with running speed and the ability to perform abdominal exercises that involve lifting your legs from the floor.
Integrated Training
Certain fitness activities have multiple functions. The elliptical machine, for example, also strengthens the hamstrings, quadriceps, gluteal and upper-body muscles. Swimming provides aerobic conditioning while toning the legs, core and upper body. The constant, fluid movements of Pilates simultaneously tone muscles while enhancing flexibility. A carefully-designed strength training program might indirectly influence flexibility by creating balance between the muscle groups. If your abdominals are weak, your lower-back muscles have to work harder to support your alignment. Back muscle stiffness ensues. Strengthening your abdominals takes some of the workload away from the back muscles and might alleviate lumbar stiffness.
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