Fitness Coaching
Three Foundations to Fitness
Cardiorespiratory
Aerobic Fitness or Cardiorespiratory Endurance – the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Any activity you do — from taking a walk to washing the dishes — requires oxygen. Regular aerobic fitness exercise increases your body’s ability to use oxygen.There are many benefits of cardiorespiratory fitness. It can reduce the risk of heart disease, lung cancer, type 2 diabetes, stroke, and other diseases. Cardiorespiratory fitness helps improve lung and heart condition, and increases feelings of wellbeing.
Resistance & Strength
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. It is recommended that adults do muscle-strengthening activities at least two days each week.
Flexibility & Mobility
Flexibility refers to the muscle’s ability to lengthen. This could be during static movements or dynamic movements. The more flexible someone is, the easier it is for their muscles to lengthen. Some people may not be able to get a lot of range from a static stretch but under dynamic forces they might have good movement. For example, touching the toes versus swinging the leg up towards the head when standing. It’s important to train a bit of both but dynamic stretching will have a better carry-over to everyday life and training.Mobility is the joint’s ability to move fluidly with stability through a certain range of movement. The more mobility you have, the better you will move when performing different movements. ‘Mobilising’ should refer to getting a joint moving better, rather than a muscle, as our joints hold up to 50% of our flexibility.
