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.

Aerobic (Cardio) Exercises: Beginners guide

Aerobic Exercises, popularly known as cardio, include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing.

Cardio (short for cardiovascular) exercise means any form of exercise that involves rigorous movement of your body in a rhythmic uninterrupted way (preferably done for around 45 to 60 minutes.)

Cardio vascular exercises raises the heart rate, strengthen our muscles, delivers more oxygen to the cells in our body thus enabling the cells to burn fat during activity. Cardio exercises improve strength and endurance.

Aerobic literally means in the presence of ‘air’ or ‘oxygen’ (O2). It refers to the use of oxygen to meet the energy demands during exercise via aerobic metabolism.

Aerobic exercises are fueled by fat reserves.

Initially during increased exertion, the muscle glycogen is broken down to produce glucose, which then reacts with oxygen to produce carbon dioxide (CO2) and water, and release ATPs (energy).

If in case, there is shortage of oxygen (anaerobic exercise or explosive movement) then this glucose in the absence of oxygen gets fermented into lactic acid. This quick build-up of lactic acid makes it impossible to continue the activity.

Types of Aerobic Exercises

1. Low-impact aerobic exercises: One foot is constantly in touch with the stable surface or one foot faces the impact all the time. Example: Low impact aerobic dancing, all cardio equipment except treadmill.

2. High Impact Aerobic Activities: Both the feet are of the ground or both the feet experience the impact at the same time. Example: Skipping, Sprinting, Jumping, Trampoline & High impact aerobic dancing.

3. Minimal impact aerobic activity: Activities which place minimal impact on the spine and other joints. Example: Aqua Aerobics, Swimming

Popular & Effective Aerobic Activities and Exercises

• Running: Running is the best cardio exercise, not only for your belly fat but also for your complete body. It is strenuous, yet very simple to do. You can also do it indoors on a treadmill or outside. Running helps your abs immensely. If you place a hand on your abdomen while running, you will realize that it is hard. For better results, you can also add sprinting along with it. So, put on your best running shoes and run to get a flat, well toned abdomen.

• Cycling: Cycling is another form of cardio exercise which work wonders to reduce belly fat. Once again, you either do it indoors or outdoors. In the indoors cycle, you may want to remove the back rest so that the intensity of the exercise is good. It works well to reduce belly fat and also your leg muscles.

• Swimming: Have you ever noticed how well toned and healthy all the professional swimmer’s body look? Well, not surprising though because swimming is not only a full body workout but it also increases the stamina of the swimmer. While you are swimming, you are building your muscle tissue which helps in burning fat.

• Walking:

  Walking is the simplest cardio activities. You can walk at a brisk pace which will help you burn fat. Try walking uphill for a more intensive walk.

• Exercise in the Gym: Running on the treadmill, spot cycling, Stair climber etc are some of the great cardio exercises you can do at the gym.

• Hill Running: Find a nice hill in your area. Run or sprint up it and then walk or jog back down the hill. The longer the hill the better! Repeat until the desired time has reached.

Anaerobic Exercises: Benefits & Examples

Anaerobic exercises are high intensity activities; these involve short bursts of powerful, vigorous activity (greater performance in short duration). Anaerobic basically means when there is lack of oxygen.

Push-ups, Pull-ups, Sprinting, lifting weights, HIIT, bodyweight exercises involving quick movements such as jumping rope, squat jumps, and lunge jumps are popular examples of anaerobic exercise.

Benefits of Anaerobic Exercises

• Important for building overall strength and muscle mass
• Increases BMR (Basal Metabolic Rate) which makes fat burning more efficient in the body
• Recovery heart rate is improved
• Energy levels improve

HIIT (High Intensity Interval Training)

HIIT (High intensity interval training) is a form of cardiovascular exercise strategy but is not continuous. It is done in alternating short bursts of intense anaerobic exercises with less intense recovery periods.

HIIT generally begins with warm-up. After warm-up, several sets of high intensity exercises separated by low intensity exercise for recovery are performed. Finally, cool down period follows.

Benefits of HIIT:

• HIT increases BMR
• You can do HIT without equipment
• Less time required for the entire exercise session and more effective fat burn

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.