Balance Cardio, Strength and Flexibility

February 25, 2013 · 2 comments

This is a guest post by Lexi.

It is important to balance cardio, strength and flexibility in your fitness routine, as you want every part of your body to be healthy and working at it’s full potential. Most people, especially men, tend to focus on strength training, and not realize the many benefits that yoga can do. Becoming more flexible can help improve your daily life, prevent disease and improve sport performance.


For optimum health you should include cardiovascular activity, strength training and yoga. Below is an explanation of all three, and their specific benefits.

Cardiovascular Activity

You may start by leisurely walking for fresh air, then, gradually start walking faster. The idea is to strengthen the heart and the lung muscles. Somehow raise your heart rate by jogging, running, biking, or using cardio machines. Participating in water sports or using a stationary bike is especially good as weight supported options. It increases blood flow to your muscles and improves breathing. You shed extra fat and improve your mental health. Strive for 25 minutes, three times a week. Attend a class at the gym for cardio health. Check with your doctor before beginning any new program.

Strengthening your Muscles

Lifting weights is very beneficial, especially for women to increase bone density. You may use bands, cans of soup, dumb bells, push ups, and weight machines. It keeps calories burning for hours after you finish your workout. Lift weights for strength endurance and tighten your muscles. Twice a week is okay. See what you can handle. Listen to yourself. Do not do anything if your body does not allow you to do so. You are the best judge of your body. Many gyms offer introductory sessions explaining how to start your program. Also ask your doctor if it is okay to lift weights.

Stretching must be done before starting any workout. It lengthens the muscles, improves flexibility and prevents soreness.


Hatha Yoga is the practice of settling the mind into silence through combining physical postures and pranayama (proper breathing) to control the mind. When you synchronize your breath to your postures, you pay attention to your body 100%.

There are about 84 different types of yoga postures. Your body will become flexible, active and healthy by practicing yoga on a regular basis. Some poses are calming, some give vitality, while twists are cleansing and backbends are energizing.

When starting out, you can modify the postures to suit your body’s needs. Listen to your body and make the posture pleasant for yourself. In yoga there is no competition. Once you have mastered the correct positioning, focus on deepening the posture. Begin this by committing your full presence of mind to the posture. Remember, yoga is for gain, not for pain.

If you’re just starting a yoga practice, here is a video of Yoga Postures for Beginners that shows you some basic postures that you can practice at home.

Combining cardiovascular activity, strength training and yoga into your life is the optimum way to be healthy, lose weight and feel happy. Being strong and flexible will keep you looking young as you increase mobility and movement at any age.

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Joe February 25, 2013 at 8:48 pm

I got the strength training and the cardio but the stretching is something I just haven’t implemented yet. My wife goes to yoga so I think I should have her show me a few basic moves.

Lexi February 26, 2013 at 1:50 am

Yes, it’s important to balance cardia, strength training and yoga for optimum health.

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