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In recent years authoritative groups such as the American College of Sports Medicine have been defining fitness in terms of four elements: endurance (aerobics or cardio), strength (weighted workouts), balance, and flexibility (stretching). It is the latter two, balance and flexibility, which used to be considered nice but relatively unimportant, which have been "upgraded" in importance to join endurance and strength. Yoga is great for these latter two, of course. Interesting how our modern scientific recommendations are now catching up to what the ancients in India were doing thousands of years ago. Old people especially should really focus on balance and flexibility, which help prevent falls and aid in the performance of the activities of daily living. Don't most of you runners also do a bit of weights and stretch? Don't most of you serious weight people also do some cardio and stretch?
I am curious about people's reactions because I am old (66) and I work out just for general fitness (no specific athletic goals) and so I have no contact with you more serious folks, although I do read a lot about fitness.
I think strength is considered less important then endurance. Its amazing how weak a lot of people are even ones that lift weights. When I was a boy I thought a normal average person could deadlift 400-500 squat 400-500 and benchpress 300-400. But people don't have to do any hard work anymore I bet the average 2010 person is less than half as strong as someone from the 1890's.
I do cardio and stretching almost every day, weight/resistance twice a week, and I integrate balance once a week. (Balance is something my trainer pushes; if it were for her I'd probably never do it.)
Do you pay attention to all four aspects of fitness?
I 100% absolutely and positively do. This is kinda what Ive been stressing to people here since becoming a member of CD. Its also why I get so "passionate" when I see people saying they want to lose weight by going on these weird diets or injecting themselves with HCG and 500 calories per day, etc. because its about as far as one can get from trying to get healthy/fit.
Some of what I do in the four areas:
Endurance - perhaps my weakest area. When I run, I usually only do 5k. with last quarter mile or so HIIT sprinting. Also do a lot of jump rope, speed bag and heavy bag workouts. May also do marathon sessions of martial arts training/routines.
Strength - weight training, pullups, kettlebells, etc. This is done almost on a daily basis.
Balance - Tai chi and Ive started doing some parkour type running as well.
Flexibility - Vinyasa yoga and taichi.
What I love about CrossFit is that ALL of these are included in the workout(s). Its pretty much the closest thing to being a complete program Ive ever seen.
Location: Prescott Valley, Az (unfortunately still here)
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What I do on the 4 areas:
1. Endurance/Cardio- Jogging (4 times a week; 45-60 minutes), Long walks (3 times a week: 90 minutes), and 6 mile hikes (1 time a month; 2 hours). Endurance/Cardio in all; 6-7 days a week.
2. Strength- 2-5 lbs. light weights (2 times a week; with weight/aerobic video combined).
3. Balance- Doing some standup Yoga postures (3 times a week).
4. Flexibility- Yoga and Pilates (3 times a week).
2-5 lbs is not enough to make you stronger that is still endurance. But most people will not use enough to make much difference because they want exercise to be easy
2-5 lbs is not enough to make you stronger that is still endurance. But most people will not use enough to make much difference because they want exercise to be easy
Is that 2-5lbs in real world or 2-5lbs in Chadworld? Cause as we all know there is a huge difference between 154 and 215, however you seem to think not. BTW, how much do you weigh today?
I didn't stretch before or after running, and I paid for the error with my right hip. An overwrought piriformis left unaddressed nearly wrecked me for life. After several months of massage therapy, and only short walks daily, I was able to get back to normal activity, but my running life was over.
I learned the hard way to warm up, exercise, and follow my exercise with frequent stretching -- every two hours following strenuous exercise, until my muscles become conditioned to that level of exertion, and then I can cut back to once or twice daily.
2-5 lbs is not enough to make you stronger that is still endurance. But most people will not use enough to make much difference because they want exercise to be easy
Wow. I actually agree with Chad on this. Congrats Chad, your first post that is actually helpful and correct.
LinaJo, 2-5 lbs is really doing NOTHING for you. You really need to up the weight significantly to have any impact on your health/fitness. Not saying go so heavy that you cant do more than 12 reps, but you really really really need to go heavier if you want results.
Wow. I actually agree with Chad on this. Congrats Chad, your first post that is actually helpful and correct.
Now this is proof positive that ANYTHING is possible! Time to find our dictionaries and cut out the word impossible.
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