THE 5 PILLARS OF FITNESS
What are the most important aspects of fitness?
Government and media often send out conflicting and confusing information about what activities are best. At this time of year the media delights in bombarding us with endless columns of useless information and a little bit of coherent and usable information. The end result for most of us is we are still in the dark and if we are unsure – we are less likely to take action. The reality is of course that we should all take regular exercise that covers all 5 pillars.
The 5 pillars of fitness (in order of priority)
1. Cardio-respiratory fitness – Healthy heart and lungs
2. Strength – Resistance exercise builds strong muscle, tendons and bones
3. Core-stability – The spine is the anchor. It needs to be stable for optimal function of the arms and legs
4. Flexibility – Our bodies have a natural range of movement. It needs work to maintain
5. Balance – Connected to strength but so important the older we get
Which pillars should I prioritise?
You should cover all of the above but the most important activities work your heart and lungs – getting out of breath and raising your heart rate to a suitable level*.
Why use a gym?
Lots of people have told me over the years that they “hate gyms” or that they’re “not gym people”. I understand – Many gyms can be intimidating environments that basically cater for people who are already fit, who don’t like unfit people getting in their way! ESPH is not one of these. A good gym is an essential place to get fit and stay fit. It is a controlled environment that can help you improve and maintain your general health and fitness or help prepare you for any physical activity be it skiing, running a marathon or regular 5-a-side football.
I only have two days a week to spare – What should I do?
Twice a week is not ideal. You need to exercise at least 3 times per week for 45-60 minutes. However, after you have completed at least 1 month gym program, gradually developing your fitness, and if you are simply too busy and can’t change your schedule I would suggest rotating the following groups of classes:
1 of Cycle, Circuit or Circuit and cycle class – This will develop cardio-vascular fitness and strength
1 of Pilates, Yoga or Tai Chi class – These classes develop core-stability, flexibility and balance
Activities that won’t adequately improve your Health & Fitness
There are a few myths out there that need to be broken:
1. Doing the housework
2. Gardening
3. DIY
4. Being on your feet all day
*Always start gently and use a heart rate monitor to see what your heart. Make sure you feel good after your early sessions. The endorphins will keep you coming back for more.
ESPH will be introducing motivational coaching and support services soon. Check our website esph.co.uk and our facebook page for updates and further details.