Constructing a Fitness Program: 6 Essential Workout Components

I love the approach that the National Academy of Sports Medicine (NASM) takes towards constructing a well-rounded fitness program. First, they stress the importance of postural screening and movement assessments because a person that moves efficiently will perform at a higher level and have a decreased risk of injury. Then, after movement is improved through specific techniques 6 components are emphasized so that your body is a well-rounded efficient machine.

The six essential components to any fitness program are cardio, flexibility, core, balance, reactive, and resistance. Each component can be done in three different ways depending on whether you want to improve stability, strength, or power.

Cardiovascular exercise is important for strengthening your heart and improving your aerobic capacity. Cardio is great for burning calories and 3-5 cardio sessions a week can really help to maintain or lose weight. You can do cardio on machines like treadmills or elliptical or you can get outside and go walking, jogging, or swimming. If you neglect cardiovascular exercise, then your fitness routine is incomplete.

Flexibility is one of the most neglected aspects of fitness. One reason why stretching is neglected is that it doesn't provide the same vanity benefits of cardio or weight training. Most people hit the gym in an effort to burn calories, and if your time is limited chances are that you'll jump on the treadmill, pick up some weights, and then hit the shower. Full range of motion is important for efficient movement. When your body moves more efficiently you're less likely to get injured. Most people start stretching after they have some type of injury, but improving your flexibility is a great way to keep your joints healthy.

Core training is becoming more and more popular, and most people tend to work their stomach muscles because they hope sit ups will get rid of their excess belly fat. Unfortunately, sit ups won't magically get rid of belly fat, but a strong core can improve speed and sports performance while also protecting the lower back from injury.

After flexibility, balance training is the most neglected component of fitness programs. Most traditional fitness programs simply don't focus on balance, but as we age our balance will steadily decline if we don't keep working on it. Balance exercises help to build strength and coordination in the small stabilizers of the legs, and balance exercises are important for protecting the lower body joints from injury.

Reactive training is really important for athletes or anyone participating in sports for recreation. Reactive exercises prepare you for quick changes to your body and improve your reaction time and speed. If you are an athlete you must include this component in your fitness regimen.

Resistance training (weight training) is important for developing strength and building lean muscle mass. Lean muscle mass helps to support a healthy metabolism and provides toning for your muscles. Most people include weight training in their routine, and 2-3 days a week is all it takes to maximize the health benefits of strength training.

Well, there you go. Cardio, flexibility, core, balance, reactive, and resistance are the 6 essential components to any workout program. If you want a comprehensive well-rounded program try to include all of these components in your weekly fitness routine.

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