Trifecta Fitness

TRIFECTA FITNESS
By Rachel E. Murray

Whether you’re just starting a fitness program for the first time, or you’re a veteran gym junkie, there are three simple aspects everyone should keep in their routine.

This trifecta of basics, and I’m talking general ‘take-care-of-your-body’ rules, consist of cardiovascular conditioning, resistance training, and flexibility training. Each equally important separately, but together they are essential in building a foundation for an active and healthy lifestyle.

Cardio activities strengthen and condition your heart, while resistance training improves muscular strength and endurance, improves bone density, lowers risk of low back injury, and improves posture. Both cardio and resistance training are essential aspects of weight management. Flexibility also contributes greatly to corrective exercise for posture and improves the effects of cardio and resistance training.

The good thing is, you don’t have to be a pro to figure out how to incorporate these aspects into your daily routine, in fact, you don’t even need a gym.

Here’s a vague example of a two-day per week lower body/upper body split workout that implements Tri-Fit:

Day One:
1) Warm-up walk 3-5 minutes
2) Jog 20-30 minutes
3) Stretch 30-60 seconds per muscle group (lower body muscle groups)
4) Complete resistance training exercises for selected muscle groups

Day Two:
1) Warm-up walk 3-5 minutes
2) Jog 20-30 minutes
3) Stretch 30-60 seconds per muscle group (upper body muscle groups)
4) Complete resistance training exercises for selected muscle groups

Now, what counts as cardio? Cardio is really any activity in which you keep your body moving continuously, using large muscle groups, for extended periods of time. Walking, jogging, elliptical, dancing, and swimming are just a few examples. For general health you should get in 30 minutes a day, 3-5 days a week.

Resistance training is then by definition using resistance to a muscle contraction to improve strength, endurance and muscle size. Make sure to work every muscle group at least once a week, and rest at least 48 hours between working the same muscle group. Be sure to ask a certified personal trainer or fitness professional about correct exercise form to avoid immediate or eventual injury.

There are many ways to improve flexibility as well, beyond the traditional ‘static’ or ‘holding a…’ stretch. Try yoga, for example, visit a massage therapist for some sports massage, or check out SMFR foam rolling. All of which improve your flexibility and contribute to improved muscular conditioning.

No matter what your fitness program looks like, always take at least one day off a week to let your muscles recover. Also, always with your doctor before starting any exercise program, especially if you smoke, have high blood pressure, high cholesterol, diabetes or a family history of heart disease.

Just as important as the trifecta, however, is how you fuel your body to perform and improve, no matter what your goals are. Make sure to follow a nutritious, minimally processed, healthy diet of small meals frequently throughout the day, beginning with a balanced breakfast, consume at least 10 8-oz glasses of fresh water daily, and get at least 6-8 hours of uninterrupted sleep a night.

Lastly, remember to treat your body like a temple…you only get one.