171 A Christian Guide to Body Stewardship, Diet and Exercise and cholesterol and reduced joint / muscular pain and stiffness (Harvard Health Publishing, 2020). Additionally, walking immediately after a meal can help with digestion and improve satiety (feeling of being full). 8. Perform all 5 compound lifts at least once per week. Regular participation in the five compound lifts (i.e., bench, row, press, squat, and deadlift) can help to strengthen all of the major muscles groups as well as become more proficient in performing certain tasks of everyday life (e.g., lifting, pushing, carrying). In order to maximize the physiological adaptations associated with chronic strength training and prevent detraining, each compound lift should be performed at least once per week. 9. Perform at least 10 minutes of mobility work every day. In order to counteract the effects of prolonged sitting, it is recommended to perform at least 3-5 mobility exercises and/or stretches daily. Ideally, individuals should strive to perform at least four minutes of mobility work for every 30 minutes of continuous sitting (Starrett, 2015). 10. Aggressively train your weaknesses while maintaining your strengths. The tendency for most individuals is to train what they enjoy and/or are good at. However, doing so can lead to physiological imbalances that can negatively affect performance and/or increase injury risk. Instead, it would be better to identify (through periodic fitness testing) and tailor training to known weaknesses. Summary • Although there are 12 different components of fitness, some are more important than others and thus have training priority. The top three fundamental components of fitness include cardiovascular endurance, muscular strength, and mobility. • According to recommendations from the American College of Sports Medicine (ACSM), American Heart Association (AHA), and Centers for Disease Control and Prevention (CDC), vigorous-intensity endurance training should be performed at least three days per week (or moderate-intensity endurance training at least five days per week); strength training should be performed at least two days per week; and mobility training should be performed at least two to three days per week. It is important to note, however, that these are the recommended minimums and if you are deficit in a particular area, you should do more than the minimums. • There is an inverse relationship between exercise intensity, volume, and frequency. As one variable increases, reductions will need to be made in the other two in order to prevent overtraining and/or injury. • It is important to remember that the physiological and beneficial adaptations associated with chronic exercise occur during recovery, not training. The amount of time required to fully recover depends on the type and intensity of training performed.
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