What are the Three Pillars of Exercise?

What are the Three Pillars of Exercise?

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Adopt fitness as a philosophy and you’ll find these three important and simple cornerstones will transform your life.

The Government has released guidelines outlining how active we should be in exercise and physical activity to benefit our health.

1. Cardio

When the lungs and heart work efficiently together, endurance is improved and maximum calorie burning is achieved. The energy cost of physical activities are measured in MET, the Metabolic Equivalent of a Task.

The higher the MET number, the more effective, intense and efficient the exercise is. In moderate exercise such as cycling and walking, the MET ranges between 3 and 6. In vigorous and intensive activities such as running, swimming and football the MET ranges between 7 and 10. By doing vigorous exercise, the benefits can be doubled much more efficiently. For football team kits for playing football look at companies such as https://www.kitking.co.uk/.

For an easy guide to measuring if the exercise you are performing is intense enough, use the Talk Test. The Talk Test is a simple method of measuring the intensity of exercise.

• Moderate Intensity: You are able to talk during the exercise but cannot sing or whistle.
• Vigorous Intensity: You are unable to speak beyond a few words at a time, pausing for breath in between.

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2. Strength Training

Strength training can increase muscle strength, bone density and muscle tone. This exercise specialises in the use of resistance that causes muscular contraction, which builds strength, the size of skeletal muscles and anaerobic endurance.

Aim to do strength training workouts three days a week, ensuring you target muscle groups including:

• The Upper Body: shoulders, upper back, chest and arms
• The Lower Body: Lower and upper legs
• The Core: Lower back, oblique and abdominal muscles

3. Flexibility

Flexibility can often be overlooked, but it can drastically affect our lives and enable us to live a healthier life.

Full body stretching exercises can improve our range of motion, increase circulation and calm our minds, helping us to avoid injury, and bring on a better night’s sleep. Activities and stretching exercises like pilates, tai chi or yoga can improve your flexibility and muscle tone, which will also help your agility in other workouts and exercises, enabling you to maintain well-rounded fitness.