Many of us want to get in shape, but exactly does it mean and how do you do it? what does it mean to be “in shape?” Strong? Fast? Slim? It’s really a combination of factors, and it’s not based on how you look.
Getting in shape is an individual experience, depending on your age, preferences, lifestyle and other factors. Thin people can be in terrible shape, and heavy people can be in good shape. We are going to look at three different aspects of exercise: cardiovascular exercise, strength training and flexibility.
If your goal is to get in shape, you'll need a few basics:
CARDIOVASCULAR WORKOUT includes any rhythmic activity that gets you into your target heart rate zone. Your heart will beat faster and your pulse rate will increase during exercise. You will be short of breath. You will sweat.
Your stamina will gradually increase a few weeks into the programme, and your resting pulse rate will start decreasing as you will slowly become fitter. The options are endless, including walking, running, aerobics, cycling, swimming and dancing.
Benefit : to burn calories and help your heart and lungs work more efficiently.
Frequency : At least 3 days a week.
Classes : Zumba® Fitness, Salsation ® Fitness, KpopX Fitness, STRONG By Zumba®
STRENGTH WORKOUT Your muscles are long bands of fiber that connect to a bone at each end. When the fibers pull tight, or contract, they pull on the bone. Each muscle is paired with another muscle that pulls the bone back again.
Benefit : to build lean muscle tissue while strengthening your bones, muscles and joints
Frequency : Min of 2-3 non-consecutive days per week
Classes : STRONG By Zumba®, Pilates, Wall Rope Yoga, Aerial Yoga
FLEXIBILITY EXERCISE may be the part of your exercise routine that you tend to skip when you are in a hurry, and even when you are not in a hurry.
When you focus too much on strengthening your muscles or cardiovascular workout, you can lose flexibility. The repeated contraction can lead to shortening of the muscles. Stretching will prevent the shortening of the muscles. Many injuries are caused by poor flexibility.
Benefit : to improve your range of motion, and rest so your body can recover and grow stronger.
Frequency : Min of 2-3 days (ideally 5-7days) per week
Classes : All type of yoga classes
REST AND RECOVERY It may surprise you, but a big part of getting in shape is giving your body rest. While you can often do cardio on consecutive days, your muscles need more recovery time from strength workout. Give yourself at least a day of rest between strength workout and schedule regular rest days whenever you feel tired, sore or your performance is suffering.