Hello everyone!

Today we are discussing 7 components that you should have in your workout routine. When starting your fitness journey, it may be intimidating to build an all-encompassing regime for your goals. If you are a complete beginner, we would recommend following YouTube videos or a program such as Chloe Ting to learn the basic movements and flow of different types of workouts.

Exercise is a non-negotiable part of a healthy lifestyle therefore your exercise routine should be catered to fit your needs, lifestyle, and goals! Don’t feel pressured to run 10km every morning or complete hour-long intense weight training sessions but you should aim to challenge and push yourself at least a little bit each workout.

So let’s get into it!

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1. Warm-up

Warming up is the most crucial part of exercising!

If you are jumping right into lifting weights or high-intensity intervals you are at high risk of straining your body and injuring yourself. Avoid static stretching and slowly perform some squats, butt-kicks, high knees, and side lunges. This literally “warms up” your body from your previous static state and increases blood flow to your muscles, therefore, decreasing the chances of strain during activity.

Our muscles can be compared to an elastic band. If you pull the band hard when it is cold (static state), it can easily snap and break. But, if the band is warmed up sufficiently when it is pulled it will stretch. When you are in the gym, you can also do some stationary biking, jump rope, or walk on an inclined treadmill. Try to warm up for 10-15 minutes, you’ll feel much more energetic at the start of your workout!

2. Cooldown

Cooling down occurs after your workout and helps in your recovery. This can include walking and/or stretching. A cool-down session is the best way to get your heartbeat back to a normal pace and regulate your breathing after an intense sweat session We would recommend stretching or walking (if possible) for 15 minutes.

3. Stretching

Stretching can be done in conjunction with the cool down and warm up. It is best done after your warm-up and cool down when your muscles are warm and flexible. Stretching can improve your posture, range of motion, blood circulation, and recovery. This does not have to be a full yoga routine but a simple 5-10 minute “flow” to actively stretch the muscles you have worked the most that day.

4. Flexibility training

Flexibility training is a part of fitness that is heavily neglected. This training is not adjunct to just stretching in your warm-up and cool-down routine- it is a dedicated session to increasing your flexibility through various ranges of motions and poses. Yoga is a great way to increase your flexibility! We recommend adding some morning or evening yoga sessions to your routine. If you’re a bit more advanced or looking for a challenge, ballet stretching routines are a great addition to your regimen. We recommend adding in a 20-45 minute session every week.

5. Balance training

Balance training includes many different forms such as tai chi, yoga, pilates, barre, and the addition of equipment in resistance training (bosu and yoga ball). Your stability, leg, and core strength can improve tremendously by incorporating some balance training into your regimen. We recommend adding in a 15-30 minute session every week. This type of training is low-impact and can be done everywhere.

6. Weightlifting

If you are a cardio fanatic or you’re scared of bulking up with weights- we are here to say resistance training is a necessity of a healthy lifestyle! Weight training is the most popular form of resistance training but it is not the only form! Resistance training can include modification to basic movements, exercise bands, weighted vests, and inclinations. This form of exercise helps improve muscular growth, strength, and endurance. Resistance training also helps in strengthening our bones which is crucial in ageing healthily. We recommend adding in a 20-45 minute session a few times a week.

7. Cardio

On the other side, if you love lifting weights you also need to make sure you are getting your cardio in as well. Cardio is great for your cardiovascular (heart and circulation) health.

Bonus: Outdoor activities

Outdoor activities are a nice way to enjoy some fresh air and have fun! Hiking, swimming, and gardening are some non-intense ways to increase your activity levels.

Bonus: Aerobic sports

Aerobic sports are another way to get a great workout in while not focusing on the actual exercise part. Tennis, basketball, soccer, hockey, and volleyball are just a few sports that are super fun and are fantastic aerobic workouts.

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What new components will you be adding to your fitness regimen? Do you prefer cardio or strength training? Let us know in the comments!

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