Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.
Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don’t need to invest in a gym membership or expensive equipment to reap the benefits of strength training.
Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try pushups, abdominal crunches and leg squats.
3) Core Exercises
The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? A core exercise is any exercise that uses the trunk of your body without support, such as abdominal crunches. You can also try various core exercises with a fitness ball.