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However,
we
have
learned
that
two
other
components
of fitness
are just
as important.
These
other
two
components
are muscle
strength
and flexibility.
So in addition
to having
a strong
heart
and lungs,
we
also
need
to be able to pick
up a full
bag of groceries
and tie our shoes
without
having
to sit down.
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When
developing
your
home
fitness
program,
it is only
appropriate
that
you
develop
all three
components
in order
to achieve
balanced
overall
fitness.
Let's
take
a look
at all three
compo-
nents:
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Cardiovascular
fitness
is training
the
heart
and lungs
to be stronger
and deliver
more
oxygen
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throughout
your
body
with
less effort.
It can
help
reduce
the
risk of heart
disease,
and help
you
manage
your
weight.
It is the
cornerstone
of fitness,
and can
be achieved
in many
ways
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such
as walking
or running
on the treadmill
or outdoors,
climbing
stairs,
cycling,
or swimming
:i
in the
pool
or ocean.
For many
years,
it was
suggested
that
moderate
level
cardiovascular
activity
(activities
that
make
you
sweat
and
breathe
and a moderate
pace)
should
be done
3 - 4 days
a week
for
15
- 45 minutes
at a time.
It is now
recommended
that
you
attempt
to do some
cardiovascular
activity
EVERY
day,
if possible.
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The good
news
is that
the cardiovascular
activity
does
not
need
to be moderately
intensive
everyday,
nor does
it need to be sustained
for
15 - 45
minutes
at a time.
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So while
it is ideal
to challenge
your
heart
and
lungs
by doing
something
like a strong
power
walk
every
other
day
for
15 - 45 minutes,
it is more
important
to make
sure
you
do at least
a
little
bit of cardiovascular
activity
every
day,
even
if you
don't
do it for very
long
or very
intensely.
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For example,
you
might
try using
your
treadmill
for
a scheduled,
moderate
level
workout
for
20 - 30 minutes
on Monday,
Wednesday,
Friday
and Sunday
(see the
intensity
monitoring
section
for further
details
on how
hard
to workout).
On the
other
days,
you
might
try
going
for
a leisurely
stroll
10 minutes
in the
morning
and in the
evening
(or whenever
you
can fit it in).
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Whatever
you
do, just
make
sure
you
get
your
body
moving,
and your
heart
and
lungs
pump-
ing for
some
period
of time
every
day.
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MuscularStrength
is training
your
muscles
to remain
strong
using
resistance
such
as dumb-
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