Best Exercises and Routines for Complete Fitness

Having muscles or having the stamina to run few kms at a stretch is just one aspect of fitness. If you really need to be really fit, you need to work on various aspects of fitness to be really fit.

Various Fitness Components

Let’s take a closer look at the various fitness components.

Cardio Vascular endurance

This is the ability of the body to deliver oxygen to all the working muscles efficiently. Example: Athletes who have very low R.H.R (Resting Heart Rate). Recovery heart rate is another component which decides the fitness of heart.

Muscular Endurance

This refers to the ability of a muscle to sustain repeated contraction. Ideal rep range to build muscular endurance is moderate rep range.

Strength

This is the ability of the muscle to generate force. Ideal rep range to develop strength or muscular strength is going to be a low rep range.

Flexibility

Flexibility is the ability of the joint to move in its full range of motion. Ability of the muscle to stretch to its full length. This is the first fitness component that a person losses as he or she ages.

Body Composition

This refers to the ratio of fats and FFM (fat-free mass/lean mass).

Various types of body compositions: More fat-more muscle, more fat-less muscle, less fat-less muscle, less fat-more muscle, normal fat-normal muscle.

Recommended Exercises

Best Leg exercises

Share Your Complete Workout Routine

One doesn’t have to spend hours in the gym for a complete body workout; you can do it even if you have less time to spare every day.

Checkout some of these tips that our readers have shared.

• When I turned 40, I decided to get fit and work on my physical appearance. I joined spin cycle classes and noticed dramatic improvement after just 3 classes.

  My regime consists of 4 to 6 spin cycle classes every week, I do dips in between 2 chairs, pull ups and push ups whenever I get time, and constant ab work. A strong core is the key to posture and a good back.

  You may use weights at times, but its not really needed. The most important thing (at any age) is consistency and positive thinking.

• If you can’t exercise yet, at least start controlling your diet. Reduce sugar, limit soda and fast food. Reduce eating carbohydrates (rice) in the evening. Avoid eating after 8-8.30pm. Even with proper diet, you can see vast improvement in your overall health.

  Do cardio, push ups, lunges, ab work, pull ups and that’s a complete work out.