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A lean, strong, defined, and balanced body is developed through physical activity and exercise. It demonstrates the following components of fitness:

  1. Aerobic conditioning (cardiovascular)
  2. Strength and endurance (muscular)
  3. Flexibility (range of motion in joints and limbs)
  4. Alignment (positioning of body parts to the spine)
  5. Body composition (percentage of muscle and fat)

Exercises are of two types:

  1. ISOMETRIC--muscle against muscle or isolated contractions of resistance with little or no movement.
  2. ISOTONIC--muscle movement using the joints or several muscles or muscle groups working together in contractions and extensions through movements.

These exercises are done through one of two conditions:

  1. AEROBIC--with oxygen--when breathing becomes a part of the physical exertion in the body's need for lots of oxygen.
  2. ANAEROBIC--without oxygen--where the intake of oxygen is not the focus of the exercise and muscles of specific body areas are working in resistance; then the body rids itself of the manufactured wastes (CO2, lactic acid, etc.).

The exercise format for an individual's specific needs should be designed by a fitness expert either at a fitness club (gym) or a by professional fitness consultant.

The routine of a basic workout is best when it includes:

WARM UP (5 to 10 minutes)--muscular movement that starts slow and progresses to fast. Intended to raise the body's core temperature, increase the heart rate and prepare the body for exertion.

AEROBIC ACTIVITY (25 to 45 minutes)--of movement uses larger muscle groups which when done for an appropriate sustained amount of time will burn fat (jogging, walking, swimming, bicycling, aerobic dance, etc.).

STRENGTH DEVELOPMENT (10 to 20 minutes)--resistance work done with or without weights of specific muscles (arms, chest, waist, abdominal, legs).

COOL DOWN & STRETCH (5 to 15 minutes)--the reverse of the warm up; lowers the body's core temperature, reduces the heart rate and allows the muscles to relax and be elongated to increase the flexibility of the body. Stretches are best when statically.

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