The two basic components of fitness, boosting flexibility, muscle strength and a healthy cardiovascular system, can have significant benefits for the body: a stronger heart, healthier body weight and chronic disease prevention
Regular aerobic gymnastics may result in increased cardiovascular system resistance, as constant and controlled exercise of the heart muscle can help prevent risk factors for chronic diseases such as myocardial or cerebral stroke, high cholesterol, high blood pressure, diabetes or obesity.
On the other hand, intense muscle activities such as weight lifting and strength exercises provide better control of the body mass index, calorie burning, better bones and internal organs’ health.
In addition to the obvious health benefits, cardio and endurance exercises promote athletic performance in sports such as marathon, swimming or bodybuilding.
To increase cardiovascular resistance, the training sessions should be organized in a controlled and sustained manner. In order to increase the heart rate and achieve optimal results, athletes can choose from a wide range of physical activities: jogging, athletics, dance, aerobic gymnastics and so on.
It is recommended that each cardio training session begins at a lower rate, then increase to the maximum endurance level of each athlete. 30 minutes of training, three times a week, are considered to be sufficient in order to keep muscle mass at an optimum level.
To increase muscle strength, fitness experts recommend the correct execution of weight lifting exercises, push-ups and cardio exercises involving the main muscle groups in 30 minutes sessions. Over time, controlled weight gain as well as progressive repetition rates can maximize strength and endurance.
To prevent training injury, instructors advise a proper warm up in advance of each workout session.