Day 15 - Fitness Program

 Everyone is unique and has different needs but the elements of a well rounded fitness program are consistent with everyone.  The 5 basic elements are:

     1,  Aerobic Exercise - Examples of aerobic exercise includes running, biking, walking, elliptical trainers, swimming or other activities like that.  The purpose of aerobic exercise is to increase the heart and lung efficiency.
     2.  Strength Exercise - Strength exercise is described as toning, weight training, strength training or any other exercise that requires resistance to the muscles during movement.  Strength training makes your muscles stronger, which give them more tone in addition to assisting in maintaining bone strength and bond density.
     3.  Stretching - Stretching increases the range of motion of the muscles and joints.  Flexibility decreases with age and inactivity, so to help maintain our flexibility we need to stretch.
     4.  Core Strength - Core is generally considered the torso area of the body.  Doing  abdominal work to strengthen the core and also doing movement exercise that engage the middle of the body will strengthen the torso area.  This helps in posture and in the bodies ability to use the upper body and lower body independently when needed.
     5.  Balance - We tend to lose our ability to balance as we age and should continue to work on this aspect since it is a daily requirement of movement.

Now that we have established the basic elements of exercise, what does a fitness program look like when we put it all together.  If your goal is to become more healthy and fit, then these are the guidelines to follow:
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     1.  Aerobic exercise needs to be done at least 3 days per week for 30 minutes at a time.
     2.  The strength training should be done 2 - 3 times per week.  It can be done on the same day as your aerobic exercise or different days.
     3.  The other three components can be incorporated within your aerobic and strength program.
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Stretching can be part of a warm-up routine or better yet, part of your cool down.  The core exercises would include working on abdominal strength and can be done in any portion of your exercise program.  Balance can easily be done while strength training by doing some of the arm exercises on one leg, then stand on the other leg.  Balance can also be worked on while doing basic tasks at home while cooking or brushing your teeth.  Try those on one leg, then switch. You will get better, the more you do it.  As with as all the components of exercise, we get stronger the more we do them.  It is the gift we have been given.  As we use our bodies in movement, the body responds in a positive way.

I suggest to everyone, go out, exercise and have fun.

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Sample of a calendar of exercise

Monday-Wednesday-Friday
30 minutes of aerobic exercise, stretching after you are done.

Tuesday-Thursday-Saturday
30 minutes of strength training, working all the major muscle groups of the body.  Incorporate balance and core exercises.

This program takes 3 hours a week, look to carve out 3 hours a week to take care of the body we have been given.


If you have more questions or need specific help,
Call me, Thom
704-332-1081
or email Thomfit@aol.com

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The Purpose Driven Life - Finding Your Purpose

CHAPTER 15 - FORMED FOR GOD'S FAMILY

You were formed for God's family.

God wants a family, and he created you to be a part of it. This is God's second purpose for your life, which he planned before you were born. Every human being was created by God, but not everyone is a child of God. The only way to get into God's family is by being born again into it. You became part of the human family by your first birth, but you become a member of God's family by  your second birth.

The invitation to be part of God's family is universal, but there is one condition: faith in Jesus.

Point to Ponder: I was formed by God's family

Verse to Remember: "His unchanging plan has always been to adopt us into his own family by bringing us to himself through Jesus Christ." Ephesians 1:5a(NLT)

Question to Consider: How can I start treating other believers like members of my own family?