Fitness is the body’s overall ability to function effectively. And there are certain sports that are particularly good at boosting this ability. Getting fit is not just about endurance training — it’s also about increasing your strength in all senses of the word or in other words your power, speed, and flexibility. A solid fitness base is a vital foundation for muscle building and steady improvements in performance. The following seven sports are particularly good choices for laying down the necessary groundwork. It’s a good idea to include at least two of them in your training regime.

1. Running

Even if you only stick to a moderate pace, running is good news
for your entire cardiovascular system. It can also have beneficial effects for
people suffering from high blood pressure, high cholesterol levels, or stress.
If you want to stay healthy and get the maximum bang for your running buck, you
should be mindful of your posture — lean forwards slightly from the waist, and
look straight ahead. Looking down put unnecessary stress on your spinal discs
and the muscles in your neck and back.

2. Walking

By which we mean walking at a brisk pace, using your arms at the
same time. Walking is a gentler alternative to running, especially for those
who are starting from zero. And you can even combine the two in your training
sessions by alternating them at five-minute intervals. Fast walking cranks up
the metabolism and burns fat, and is softer on the knee joints than fast
jogging. Walking and running are good sports if you see yourself as a future
marathon finisher.

3. Biking

Regardless of whether you head out into the great wide open or stay indoors on an exercise bike, cycling is great for your abs, glutes, and leg muscles. Biking is the ideal choice for people carrying a little extra weight who would like to dip their toes into the world of sport, but also a good way for anyone to build fitness gradually. Beginners should always start small and let it grow from there. Don’t forget to stretch your leg and glute muscles after each session in the saddle.

4. Swimming

The impact of gravity on the body is less in the water, which is
good news when it comes to flexing your fitness muscles. Circulation is
improved because the pressure of the water increases the flow of blood from the
surface blood vessels to the chest area. Fitness wannabes who go to the trouble
of learning the various strokes so that they can switch between them will be
rewarded with a good all-round workout option. Backstroke in particular can be
something of a miracle cure for back pain sufferers, since the
semi-weightlessness you experience in the pool allows the back muscles to be
worked in a manner different to other sports. Swimming also jump-starts your
metabolism and can help eliminate the cellulite which plagues many women.

5. Rowing

Rowing might not be a feasible fitness option for everyone, but
it’s definitely a good way to increase your general stamina. Even though rowing
and other paddle sports are carried out from a seated position, they are great
fitness builders and also good for the back. Newbies may well see their pulse
rate shooting up, since they’re likely to have to work quite hard. If you’re
just starting out, it’s advisable to structure your sessions in such a way that
you can take a break every 10 minutes.

6. Elliptical trainer

If you’re already a regular gym goer, you’ll be familiar with
the elliptical machine and maybe even use it as part of your regular program.
Elliptical machines have cemented their place in the family of cardio
equipment, which also includes treadmills and rowing machines. Working out on
an elliptical trainer is easy on the joints, and the option of adjusting the
level of effort makes it a good choice for beginners.

7. Dancing

Yes, dancing counts too! And you don’t have to wait until the
next time you’re out partying in a club — you can dance to your favorite music
at home, with or without a partner. Warm up with a couple of slower-paced
songs, then start to pick up the pace. Dancing exercises lots of different
muscles and puts a smile on your face. But it will only deliver results if you
get good and sweaty.

The number-one
rule for endurance training — if you’re going to do it, do it right

If you want to get fit, you need to remember one thing: don’t overexert yourself. When you get to the end of a workout, you should always feel like you have a bit more gas in the tank. Regardless of the sport, make sure you spend enough time stretching the muscles you’ve been working after each session. After a while you’ll see noticeable fitness gains since there’s nothing magic about getting in shape — you just need to choose a sensible training regime.

The information provided through our blog or e-mails is not intended to be and is not a substitute for, professional medical advice, diagnosis or treatment that can be provided by your own health care professional.  Garmin…