Breathing right
Corect and sufficient breathing is one of the core elements of fitness training. Every exercise in fitness training has to have a proper breathing technique at its core. Correct breathing ensures increased efficiency of oxygen flow into the heart, lungs and blood vessels and throughout the entire body.
Yoga has plenty of breathing exercises that not only teach the correct breathing techniques, but also increase the breathing volume with regular practice. The basic breathing technique of inhaling and exhaling air with complete concentration and focus on the passage of air in and out of body is the best way to achieve stronger lungs and improve the blood circulation. Aerobic exercises in fitness training also help to focus on improving the breathing volume of lungs. One can try aerobic activities like running, jogging, biking, swimming, dancing or even water aerobics.
Muscular fitness
The process of achieving muscular fitness includes resistance training in which you need to gradually overload your muscles so that they strengthen to meet the challenges.
In order to achieve muscular strength i t is advised that a person should try and lift a weight that is closest to the heaviest weight that he/ she can lift comfortably.
Weight training i s most commonly employed whi le trying to achieve muscular strength. During a weighttraining program it is best to start with the lower weights and give sufficient time to be ready for the next level. Physical activities that enhance the muscular strength include many exercises like push-ups, chin-ups, and sit-ups.
Flexibility
Flexibility or the capability to move joints and muscles through their complete range of motion is another important elements of fitness training. Muscles of the arms, back, hips, thighs, and calves can become completely flexible only with the help of an all-round fitness-training program.
Achieving flexibility in a fitness-training program implies having better movement of joints, better body posture and enhanced blood circulation.
Regular stretching before and after a workout helps tremendously in increasing body flexibility.
The activities that one can try for maximum stretching are yoga, tai chi, or even a fun activity like dancing.
A very important point that needs to be kept in mind while stretching is that one should perform every movement very slowly avoiding jerks, and ensure proper breathing at every step.
Emotional health
Emotional health is as important as physical fitness and both these elements often go hand in hand. Emotional health can be defined as the state of emotional well being wherein the mind is capable of staying away from negative thoughts and can focus on creative and constructive tasks. An ideal fitness-training program leads to the development of an aware and alert mind. Having sound emotional health is hence a vital element of the fitness training process.
Yoga is especially useful since it also focuses on meditation techniques and helps in strengthening the human mind. Similarly an art form like dance also gives way to creative expression and hence makes a person very happy.
Sven Schade The author is managing director of Weider Germany GmbH.