Balance

Balance is an interesting concept in all senses of the word-literal, figurative and symbolic.

In exercise, balance is dynamic, not static. It's a thing constantly readjusting and resetting, not something that you achieve, you've got it and it's done.

Balance in exercise also means the amount of time spent doing cardio, weight training, core work and stretching. Clients often want to know how much time to spend on each facet of their fitness routine. That depends on their goals.

Clients with significant weight loss goals generally will do better focusing more time on cardio, particularly working on aerobic fitness. That means LSD (long, slow distance i.e. time) and Tempo (pushing up level of exertion after establishing a base of fitness). Weight training is still important as is core work and stretching, in that order.

Clients who want to maintain their current level of health and fitness
(not weight maintenance) can adjust the balance between cardio, weight training, core and stretching. The general rule of thumb is 5x a week, 30 minutes cardio (mix up between LSD, Tempo and Sprints-see previous post); weight training 2-3x a week (non-consecutive days only); core work (minimum 3x a week) and stretching (after exercising).

Group classes count as does yoga and pilates. Taking a yoga class after a cardio work-out is a great way to stretch; participating in a Pilates class takes care of core work. You can do a body sculpt or total body conditioning class in place of strength training.

Remember that balance is dynamic, ever changing, ever adjusting. What works for you as a balance of cardio, weight training, core and stretching needs to be evaluated every couple of months. Most likely your routine will benefit from new stimulus whether that be a new class, a new cardio machine, a new weight training program, different core work, etc.

In health,

Laura