Does Your Exercise Routine Reflect These Five Key Fitness Principles Necessary For Healthy Aging?

nWhen we look at aging in the most healthful way, there is no denying that a robustful exercise plan is an absolute necessity to a high quality lifestyle. What isn't so apparent is how to go about achieving such an intelligent exercise plan. If we consider the five components of physical fitness, that is our starting point for envisioning and implementing a proper exercise plan. These are the five key physical fitness components which are considered a necessity to healthy aging: 1. Cardiovascular Heart Fitness 2.Muscular Strength 3.Muscular Endurance 4. Flexibility and 5.Body Composition. Regardless of our age,we need to extend ourselves in these five areas for optimal healthy living. There are additional areas not traditionally considered part of physical fitness like balance training and mental training but they will not be considerd here. Keep in mind these are general guidelines but they will give you a base of understanding. Remember, implementation will be key. You can get all the facts you need in books,magazines and the internet, but establishing a way to implement good health habits is an absolute must for healthy aging. We'll begin the process of how to consider implememtation in other articles, but for now, read the basics below and we'll build from there. Cardiovascular Fitness1. Minimum 20 -30 minutes 4 days a week2. Heart rate at minimum of 70 %. Formula is 220 minus age multiplied by .70 = HR minimum. Example for a 71 year old minimum at 70% is 104 beats per minute while exercising the heart. *Those on beta blockers will not use this formula and instead will learn perceived exertion techniques. 3. Exercise must use leg muscles and be continuous motion to be considered cardiovascular in nature. Ex. walking, biking, stair climbing, jogging, elliptical trainer, cross country skiing. Muscular Strength1. How much your upper body can lift for one repetition. How much your lower body can lift for one repetition. * For right now, do me a favor and do not try this especially if you have not been training. There are rules that we apply to this one depending on our ages. Muscular Endurance1. How many repetitions your upper body lift in one minute. How many repetitions your lower body can lift in one minute. Flexibility1. The range of motion one has in such areas as the hamstrings ( back of legs), upper and lower back areas, shoulders, hips, neck, and quadriceps ( front of thigh.) Body Composition1. Being at a weight that is comfortable for the individual given his lifestyle needs. It includes being at a weight that does not contribute to elevated blood sugars, lack of energy, cardiovascular risks, osteoarthritis, and other increased body fat health issues.2. Also includes being at a body fat that is considered within normal range. This varies but typically men should look at a range from 10-18% depending on age and lifestyle needs and women at 18-26% In considering these five key components to healthy aging, keep in mind that implementation like anything else will be essential in establishing a lifestyle that centers on healthy living. Kim Miller is a certified wellness coach and certified personal trainer through the American council on exercise. She resides in St. Augustine, Florida as a full time freelance trainer and coach. It is her intent to change the way people view dieting and aging and begin to see healthy aging and wellness as a lifelong enjoyable endeavor. She can be contacted at bodysmartpersonaltraining@yahoo.com or by calling 904 501 6002. To receive her weekly health newsletter and or a complimentary coaching training consultation go to betterhealthbetterlivingcoaching.comn n