Warren County Guide to Physical Activity

Ways to Achieve Total Body Fitness

A whole body fitness plan includes three key elements: Aerobics, Stretching and Resistance.  These elements are supported by weight control, proper nutrition and stress reduction.

 Aerobic Exercise   

Aerobic exercise works large muscle groups, increases your body’s ability to use oxygen and strengthens your heart.  Depending on your body type, the proper aerobic exercise for you may be walking, jogging, cycling, running, stair climbing or cross-country skiing.  During aerobic exercise, your heart rate is elevated to compensate for increased movement.  To achieve the most benefit from the increased heart rate, your heart must beat at a rate that is safe and efficient.  To achieve this, find out what your target heart rate is.  While exercising, sustain your target heart rate for 20 to 30 minutes, three to five times a week.

Stretching Exercises

Stretching is an essential part of keeping your muscles healthy.  It improves and maintains muscle flexibility, which helps prevent injury.  Stiff, weak muscles limit movement and are unable to support the rest of your body.  Take a few minutes to stretch as a warm-up and cool down to aerobic and resistance exercises.

Resistance Exercise

Isometrics or resistance exercises help build muscles and muscle strength.  The force you work against can be your own body or an external force such as weights, rubber tubing or water.  Endurance and strength are improved each time you add weight and/or repetition to your resistance exercise.