Fitness 101: the ABC's & 123's of Fitness - Part 1

School’s back in session, so let’s review the basics of fitness beginning with the ABC’s.

A – Activity - Cardiovascular training should occur 5-6 days per week. The activity should challenge you so that you are working hard. You should feel winded but not breathless. A minimum of 45 minutes to a maximum of 60 minutes in duration is best. Newcomers should begin with 10-15 minutes, and work toward reaching 60 minutes. An activity which engages the large muscle groups, legs and buttocks, is most desirable. Examples are walking, biking, jogging, dancing, etc.

B – Build Muscle - Strength-training should occur 2-3 days per week. Always warm up with walking or another form of cardiovascular activity for at least 10 minutes before each strength training session. Include a day of rest between sessions. Begin working the muscles in the following progression; legs, back, chest, arms then abs. Unless you are training for a fitness title, a warm up set followed by a working set is all you need to gain and maintain muscle tone. Weight selection for the warm-up set should be a light weight, one that allows you to complete 20 repetitions (reps) or more. For the working set, choose a weight that allows you to complete 8 but not more than 12 reps with good form. Begin with the warm up set, do 10 reps, then increase to the working weight selection and complete a minimum of 8 reps. Once you can complete 12 reps in good form with the working set weight selection, increase the weight to continue gaining strength.

C – Chill out every day – Relax by Stretching. Flexibility training should occur daily. The best time to stretch the muscles is when they are warm. After your cardiovascular and/or strength training, spend at least 10 minutes stretching all the muscles you have worked. Stretches should be held, not bounced, for a minimum of 10 seconds. 30 seconds is ideal for increasing flexibility. Begin with an inhale, and then exhale as you move into the stretch. There should never be pain, only mild discomfort, which will subside as you hold the stretch and the muscle relaxes.

Class dismissed! We’ll cover the 123’s next month.

Please join me and licensed Zumba® Instructor, Felecia Wesley, every third Friday of the month for a fun, results-driven Zumba® Fitness class, 6-7pm at the Pla-Mor Roller Rink,  22466 Shore Center Drive, Euclid, 44123. Euclid residents who mention this article receive half off the $10 admission fee, 440.522.2549.

Save the date! Party In PinkTM  Join the Zumba® Party for a GREAT cause, Friday, October  19, 2012, 6:00 – 7:00pm Pla-Mor Roller Rink, 22466 Shore Center Drive Euclid, OH 44123. Help raise funds for Susan G. Komen for the Cure®. General Admittance $10 or Pink Carpet Admittance $20 includes event T-Shirt and goodie bag. 100% of the proceeds benefit Susan G. Komen for the Cure®. Gear up for the cause with Party In PinkTM Zumba® apparel and accessories. Save 10% when you use my affiliate code: yofitness. PLUS 30% of your purchase goes to Susan G. Komen for the Cure® Shop on line at: www.zumba.com.