Summary

1. Aerobic Exercise
2. Resistance Training
3. Core Strengthening
4. Flexibility
5. Rest & Relaxation
6. Nutrition
7. Supplementation

Aerobic Exercise

Also referred to as cardio-vascular exercise, aerobic training includes such exercises as running, walking, cycling, swimming and boxing. Aerobic exercise will help you increase the strength of your heart and lungs and is also important in controlling your body weight. It is recommended that you perform three 30 minute sessions of aerobic activity per week to help maintain a healthy and fit body. If weight loss is your goal, more aerobic exercise is better.

Resistance Training

• Maintain or increase your metabolic rate which in turn helps you to maintain or decrease your body fat levels.
• Increase your strength in order to more efficiently deal with daily activities.
• Maintain or increase the strength of your bones and therefore help prevent osteoporosis.
• Help maintain good posture which in turn decreases the likelihood of body aches and pains.

Core Strengthening

involves performing exercises to assist in increasing the strength and functionality of the muscles surrounding the spine. Strengthening of these muscles will help improve your posture together with allow you to perform daily activities with greater ease and safety.

Flexibility

Increasing flexibility involves stretching the muscles surrounding the various joints of the body. Generally, stretching should be performed in a static position, held for 20 seconds and should not be painful. It is most effective to stretch when the muscles are warm, therefore after exercise is best.

The benefits of stretching include:

• Reducing the likelihood of injuries such as muscle strains.
• Improving mobility around the joints of the body.
• Improving posture.
• Mental and physical relaxation

Rest & Relaxation

The muscles of your body are actually broken down during exercise and therefore require rest to rebuild and recover. It takes the body approximately 24 – 48 hours to recover from an hour of strenuous exercise. It is recommended to have at least 48 hours rest between resistance training of a single muscle group and to take a couple of full days off each week. It is also important to gain some quality rest daily.

Nutrition

The key to long term nutrition is balance. A balanced daily diet should include:

• 2 fruit and 5 vegetable servings
• 1 serving of meat (or a protein alternative)
• 2 servings of dairy
• 4 servings of breads, cereals, pasta, rice, etc.
• Note: Your food intake should be distributed throughout the day with breakfast being your most substantial meal.

Supplementation

Due to the generally lower vitamin and mineral content of current-day foods together with our sometime unbalanced nutritional intake, it is recommended to include supplementation in your diet. Supplementation in most cases should at least include a multi vitamin & mineral, and omega 3 fish oil. Other supplementation requirements will vary between individuals.