According to the American College of Sports Medicine, the minimum amount of exercise you need is 150 minutes per week.

Below you will find a quick summary of the different types of exercise and how each can help transform your body.  Your fitness program should consist of all 3 components.

Cardio – Burns calories and targets belly fat

Also known as aerobic exercise, cardio is the type of physical activity that not only burns calories, but also strengthens the heart and lungs and builds endurance.  The end result: You can work out longer and harder, and therefore increase your calorie burn. Another aerobic advantage; It is particularly good at burning the risky fat lodged deep in your belly called abdominal or visceral fat.

Strength Training – Builds lean muscle and increases fat burning

Strength training (lifting weights, resistance bands, or using your own body weight) is just as important as cardio because it builds or maintains lean muscle mass which burns more calories than fat tissue.  You’ll also look more sculpted and defined, and you’ll get stronger. Bonus: That extra lean muscle can improve blood sugar levels, strengthen bones and lengthen your life.

Flexibility – (Stretching) Improves balance and boosts energy

Flexibility training is an often-overlooked element of fitness, but it’s a key component of a well-balanced exercise routine.  It offers a number of benefits including; improved stamina, balance, circulation and range of motion. It may also help reduce stress, boost your energy and prevent muscle injury.  Bonus: Good flexibility will help you perform your cardio and strength training workouts better, as well as your daily activities.

Special thanks to our contributors: 

Amy Pleasant, Franciscan Wellcare

Amy R. Smith, C.F.T. Fitness Specialist

We recommend scheduling a tour at your local fitness center to learn if they offer the equipment, classes, personal training, friendly kids zone you are looking for.

If you are not sure where to tour, we invite you to visit our club!