Amid constantly changing trends in fitness, there remain four pillars, or elements, that are essential to a complete and balanced exercise routine: aerobic exercise, strength training, stability and balance, and flexibility. In our series of articles on these four elements, we challenge you to find ways to incorporate each of these foundations into your fitness regimen and offer insights to help you on your way.
While it might be ideal to focus separately on each of these components throughout the week, most of us don’t have the time to work separately on each of these elements. When we schedule time for fitness, we need to make the most out of it — and a workout that incorporates these four elements into one session maximizes our efficiency, and our fitness level.
A Four Pillars Workout
The CDC recommendations for adults are a minimum of 150 minutes of moderate-intensity aerobic activity per week, which can be accomplished in five 30-minute sessions per day. Add to that your strength training, along with your balance and flexibility training, and a single day’s workout might look something like this:
- 30 minutes of aerobic/cardio exercise: running, walking, swimming, biking, etc.
- 20 minutes of weight training incorporating balance and stability moves.
- 10 minutes of stretching: often included in warm-up and cool-down exercises.
While this combination of fitness movements is essential to maintaining optimal fitness, few of us have the fitness expertise to do this all on our own. The support and guidance of a trainer can be instrumental in maximizing the efficiency of our workout sessions, while also safely and gently pushing us a little harder than we might push ourselves.
Boba’s training sessions are expertly designed to dynamically incorporate these four pillars and make the most of your workout. She can also provide the support you need to avoid injuries while still pushing and encouraging you to get the results your looking for.