The Fantastic Five

Alright everybody. You know, we all want to feel good, have tons of energy, and maybe even look a little superhero-ish, right? Especially when our kids look at us like superheroes with superhuman gifts. Now, you know, and I know, that sometimes we fall a bit short of the superhero role and more like the anti-hero role that means well. Our energy is down, the last thing we want to do is exercise or eat something healthy. At the same time, we might not know why that is or how we can get it back. Do not fear, ACTOS is here!!  There is a simple way to map out the way back to superhero-dom (is that even a word?). Anyway, let’s take a look at the five key parts of being physically fit and regaining our superhero status. Think of them as the building blocks of your super-self!

 

Your Fitness Foundation

Imagine you're building a super cool treehouse. You need strong wood, right? And you need to be able to move around in it easily. That's what these five components are like:

1. Cardio Power! (Cardiovascular Endurance)

• Think of this as your body's engine. It's all about how well your heart and lungs
  
   work together to get oxygen to your muscles. When you run, swim, or dance, you're boosting your cardio power!
• Why does it matter? Well, a strong cardio engine means you can play longer without getting super tired. It also helps your body get rid of the "garbage" (like carbon dioxide) that muscles make when they work hard.
• How to pump up your superhero cardio:
  • Go for a bike ride. Around the block, around the bend and back. Just like that.
  • Play tag with your kids (yes you!)
  • Jump rope. This is one of the most complete and simple workouts you can do in the comfort of home.
  • Try a fun dance video / karaoke (your kids will love it as well)
• Find something you like to do, and do it often!

 

2. Super Strength! (Muscular Strength)

• This is how much force your muscles can make. For example, how easy it is to lift a heavy box or push a stuck door.
• Strength comes from lots of things, like how your muscles are built and how your brain tells them to work.
• Why is it important? Strong muscles help you do everyday things easily. They also protect your bones and help you avoid injuries.
• How to build super strength:
  • Try push-ups or sit-ups. Make it a parent / child event. Kids love nothing more than watching their parents squirm and beating them at things.
  • Lift weights. Start light and ask for help if needed. Use resistance bands if these are easier.
  • Release that inner child and play on the playground, things like the monkey bars build strength. [Even for you the older type! Do it safely even when people might be looking; and they will!]
  • All of these will work all your major muscle groups.

 

3. Bend It Like Beckham! (Flexibility)

• This is how far you can move your joints. Can you touch your toes? [or tie your shoelaces easily?] That's flexibility!
• It's not just about being bendy; it's about how well your joints move and how stretchy your muscles are.
• Why is it important? Flexibility helps you move easily and avoid getting hurt. Imagine trying to run if your legs were super stiff!
• How to get more flexible:
  • Stretch after you exercise.
  • Try yoga or tai chi.
  • Do simple stretches like touching your toes or reaching for the sky.
  • Hold stretches for 20-30 seconds.
• Don't forget to stretch all parts of your body. I am not the most genetically flexible person, but I can tell you the benefits far outweigh the embarrassment from the “funny” yoga poses.

 

4. Fuel Your Body! (Sound Nutrition)

• Your body is like a car, and food is its fuel. You need the right kind of fuel to run smoothly. Low octane food in, low performance out!
• Good nutrition means eating foods that give you all the nutrients you need:
  • Carbs for energy (for example, bread and pasta).
  • Proteins to build muscles (like chicken and beans).
  • Healthy Fats for energy and healthy cells (for example avocados and nuts).
  • Vitamins and minerals to keep your body working right (like fruits and veggies).
  • Water for everything!
  • Eat lots of fruit and veggies.
  • Choose whole grains over processed foods.
  • Drink plenty of water.
  • Limit sugary drinks and snacks. They may give you a momentary energy “high” but then you find yourself in the dumps. 
  • Eat meals or healthy snacks throughout the day, every 2-3 hours.
• Remember, a balanced diet is key. You can have your “cheat day” once a week. You’re a superhero, not a monk (no offense intended).

 

5. Positive Vibes Only! (Positive Attitude)

This might sound a little different, but it's super important. Your mind and body are connected.  Being positive means believing in yourself and making healthy choices.  A positive attitude helps you stay motivated and reach your goals. It also makes exercise more fun! Set small, achievable goals, celebrate your successes and find activities you enjoy. Surround yourself with positive, likeminded people that help fuel your imagination, goals and activities.

 

Putting It All Together

Now that you know the five building blocks, how do you put them all together?

• Mix it up! Don't just do one type of exercise. Try different activities to work on all parts of your fitness.
• Make it a habit! Try to be active every day. Even a little bit of exercise is better than nothing.
• Listen to your body! Don't push yourself too hard, especially when you're just starting out. Take rest days when you need them.
• Find a buddy! Exercising with a friend or family member can make it more fun and keep you motivated.
• Make it fun! If you don't enjoy it, you won't stick with it. Find activities that you love. Find your favorite jam and go!

 

Extra Tips for Super Fitness

• Consistency: The key to seeing results is to be consistent. Don't give up! Remember that fitness is a journey, not a race.
• Hydration: Drink plenty of water throughout the day. Water helps your body work its best.
• Sleep: Your body needs sleep to recover and rebuild. Aim for 8-10 hours of sleep each night. Especially us, the older superhero types. 

Consider talking to a certified personal trainer if that is within your reach. They can help you create a workout plan that's right for you. They can also teach you how to do exercises safely and effectively. Once again, fitness is a journey, not a destination. It's about making healthy choices every day and feeling good about yourself. So, get out there, have fun, and start building your super-self! More is not always better; Better is always Better!!

 

For more tips, check out the ACTOS website and our Coach Like a PRO e-book series. Follow us on Facebook and Instagram and tell us what you think and what you need or would like to hear more about. Until next time. 

 

Gaspar

ACTOS Performance Innovation

 

*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.

 

References:
1.    THE FIVE PRINCIPLE PHYSICAL COMPONENTS OF FITNESS. https://www.issaonline.com/