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What makes up a complete workout

Aerobic Fitness:

Any activity where your heart and lungs work together to provide your muscles with oxygen.

Aerobic= with oxygen

Example:

Running, Jogging, Cycling, Swimming, and even dancing

Benefits:

lower risk of heart disease or diabetes type 2 and fewer problems that stem from high blood pressure and high cholesterol levels.

Muscular Fitness:

Your ability to contract muscles which allows you to lift, push, pull, and hold objects. This type of fitness is best trained through resistance training done with weights, machines, or bodyweight exercises depending on the intensity of your workout training for muscular fitness can require a certain level of endurance which has many of the same benefits as aerobic fitness.

Benefits:

better bone strength improve body composition and better posture

Flexibility:

The ability to move a joint through a full range of motions. Flexibility not only helps you when doing sports but also in your daily life when reaching for a high shelf.

As we age we tend to lose some of our flexibility which often limits our ability to carry out certain activities.

The different types of cardio

Steady State Distance Cardio: (continues training)

Includes performing aerobics exercises at a constant pace like jogging, biking, walking, rowing... 20-60 min

Best for beginners they can go at their own pace and can gradually increase the length of their workouts.

Circuit Training :

Alternating between aerobic and anaerobic exercise

Example:

Jogging then doing situps or pushups usually done in a circle with different stations

HIIT (high-intensity interval training) :

Alternate between high & low-intensity intervals
performing different aerobic exercises at high-intensity levels for shorter periods of time followed by a slower rest period
during the rest period, the same exercise is done at a lower intensity

Cross Training:

contains more than one type of cardio

Example:

through several pieces of equipment in one training session

Cardio vs Weight training

Which will burn more calories?

Which is better for body composition?

What's best for beginners?

The Traditional View:

Cardio is for weight loss
weight training is for muscle growth

The real driver of weight loss is a calorie deficit

Cardio: burns fewer calories than most people think ( jogging burns around 400-600 kcal per hour) which many people eat back after they get back home

make sure you don't overestimate burnt calories
overtime your body adapts to the exercise to reduce calorie expenditure
overtime you will also burn fewer calories from the same amount of exercise

Weight Training: normal routine burns around 200-300 kcal per session per hour then cardio is the winner...

What about the after-burn effect? It usually is overestimated

the important role of weight training is fat loss
the key is body composition
your goal shouldn't be to just lose weight but to lose fat
most beginners do too much cardio and not enough weight training
I recommend a combination of weight training with short intensive cardio

Stretching

is a fundamental component of maintaining your overall wellness.

Studies show there are many benefits to stretching – such as avoiding injuries due to pulled muscles, improving performance in sports and other physical activities, and facilitating comfortable movement as your joints age. When done right, stretching can be relaxing and increase flexibility.

However, these benefits can only be enjoyed if stretching is done properly.

Although it may seem straightforward, stretching mistakes are all too common. Improper technique can lead to injury and pain. Take note of these common mistakes as you integrate stretching into your daily routine:

7 most common stretching mistakes:

#1) Not warming up

You may think of stretching as a warm-up before physical exertion, but you actually need to warm up BEFORE you stretch. A pre-stretching warm-up will increase your body’s core temperature to make muscles more pliable and generate blood flow to the muscles and connective tissue.

Your warm-up should consist of light aerobic activity – like jogging in place, jumping jacks, or a brisk walk – to prepare your muscles to be stretched and for more intense exercise to follow. The goal of your warm-up is to raise your heart rate and respiratory rate enough to increase blood flow. This activity will loosen the muscles, increasing the benefits of stretching and helping you avoid injury that can be caused by a cold stretch.

#2) Using improper stretching techniques

Another mistake many make when stretching is doing the wrong type of stretch at the wrong time. There are multiple styles of stretching. Choosing the correct one for your fitness level and for the activity in which you plan to engage will help you avoid injury during your stretch and workout.

Dynamic stretching

This type of stretching involves moving through your entire range of motion without holding an end position. Dynamic stretching uses moving stretches to mimic movements you’ll be performing during your workout. It can be helpful to move through dynamic stretches as part of your warm-up to prepare joints and muscles for static stretching.

Static stretching

When most people hear the word “stretch,” they think about holding a stretching pose for a short period of time. This is static stretching – performed by lengthening a specific muscle until you feel tension, then holding that position. Static stretches are best after a workout to help relieve muscle fatigue and decrease recovery time.

#3) Overstretching your muscles

Stretching should never be painful. Exerting too much energy or going too deep into a stretch can result in a torn muscle. Slowly ease into your stretches. You may feel slightly uncomfortable during a stretch, but it should never hurt. Don’t push your body past its limits, and always stay in your natural range of motion. If you notice tightness in one muscle area, repeat your stretches multiple times without pushing too hard.

#4) Bouncy stretches

Bouncing while stretching, when done too vigorously, can lead to a pulled muscle. This ballistic motion can trigger the muscle to tighten to protect itself, defeating the purpose of the stretch. Bouncing while stretching can also cause you to stretch too deeply.

Instead of bouncing, gradually elongate into the stretch. Hold the stretch for 10 to 15 seconds, release and repeat. You may also practice dynamic stretching, moving through your full range of motion, rather than bouncing.

#5) Not stretching often enough

Stretching is important for everyone! The goal of stretching for the average person is to maintain flexibility and mobility in your joints and muscles. Not stretching enough can cause your muscles to shorten, thereby limiting movement and increasing stiffness and discomfort. Adding moderate stretching to your daily routine helps you move with ease and reduces chronic pain.

For athletes, proper stretching is essential to preventing injuries and performing at your highest level.

#6) Holding your breath while stretching

Believe it or not, conscious breathing makes stretching more effective. Many people unintentionally hold their breath while stretching, which can cause muscles to become tense and resistant. Conversely, breathing increases blood flow and delivers oxygen to the muscles. By breathing deeply and slowly through the nose while stretching, your muscles are more likely to relax and become receptive to the stretch.

#7) Stretching an injured muscle

Contrary to popular belief, stretching an injured muscle will not help with pain and can prolong the healing process. Injured tissues need a break in order to heal.

Rest the injury, and apply heat or ice as needed to aid with recovery. Once your injury has healed, slowly re-introduce low-intensity stretching of the muscle group back into your routine.