Are you in optimal shape? If you are leaving out one of these 3 cornerstones then you are sadly mistaking. The three cornerstones to optimal health are cardiovascular training, weight training, and proper nutrition. Many of us do 2 of the 3 cornerstones or just 1 of them. For example some of us just diet or watch what we eat but that’s all, others just do cardiovascular training i.e. run, walk, elliptical, or aerobics, and some just lift weights. If you are not including all 3 components into your health and fitness plan then you are not setting yourself up for optimal results, or your optimal body.
Cardiovascular training-
Is vital to your training routine to help improve your endurance, improve your aerobic capacity, and circulatory system. Along with these health benefits regular cardiovascular training helps you burn excess calories, shed unwanted body fat, and helps to reduce stress. A minimum of 30 minutes 2 days a week would be a great start, and optimally 5 days a week for a minimum 30 minutes would be best.
Weight Training-
Lifting weights helps you to build lean muscle mass, increases your muscular strength, helps to prevent injuries, and strengthens your bones. Building lean muscle mass helps you to burn more calories in a resting state, it also helps you to look tone, and smaller in size. Weight training burns excess calories, and puts adaptive stress on your heart which is relative to every day stresses we encounter. Strength training should be performed a minimum of 2 days a week for 15-30 minutes, and a maximum of 4 days a week.
Proper Nutrition-
There is so much information and misconceptions concerning nutrition it can be very, very confusing. What do I eat, when do I eat it, and how much do I eat. The simpler you can make your nutritional choices the more successful you will be. Stick to lean meat i.e chicken, fish, turkey, pork, and lean beef cuts, fresh fruits, and whole wheat and grains and you cannot go wrong. Avoid all processed food, high calorie dressing and sauces, and sugary high calorie drinks. Drink a minimum of four 16 ounce glasses of water a day, and only eat until you are satisfied. Serving sizes should be a palm sized serving of meat, and whole wheat bread or pasta, and up to 2 palm sizes of vegetables.
Combine all three of these cornerstones to your health and wellness routine and develop your optimal body. Keep things simple and don’t overwhelm yourself by trying to do everything all at once. Start off by combining just one of the cornerstones to your current routine, and once you get into a routine, add another. Before you know it you will be doing all three cardiovascular training, weight training, and eating healthy as part of your weekly routine. You can do this, now make it happen!
Get started with a program that combines all three cornerstones today! Pick up the Phone and call (559)636-3488 for a complimentary training sessions!!
Get Fit Visalia Personal Training Blog
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