Part 2




  1. Balance training

Though not included in official exercise guidelines, balance training can do a lot to help keep us on our feet and active. We need good balance to do just about everything. Balance training includes exercises that strengthen the muscles that help keep you upright. The exercises could be simple as standing on one leg for a few seconds or more complicated and challenging as some Yoga poses. Here are some  Examples of balance exercises – Standing with your weight on one leg and raising the other leg to the side or behind you, Putting your heel right in front of your toe, like walking a tightrope or walking a tightrope, Standing up and sitting down from a low chair without using your hands, Walking while alternating knee lifts with each step, Balancing on a swiss ball, full scale Swill ball exercises, Doing tai chi or yoga



2.     Agility Training

Agility is the ability to move quickly and easily. Agility exercises help improve speed, explosive power, coordination, and specific sports skills. For athletes, it’s being able to stop, start and change direction efficiently and without injury. Agility training can be an entire workout on its own that also builds endurance and strength. Or you can add a few agility exercises on to your strength and cardio workouts. Some examples of effective agility exercises include: Lateral Plyometric Jumps over a towel or exercise step, Forward Running, High-Knee Drills, Lateral Running, Side-to-Side Drills, Dot Drills, Box jumps and lateral box jumps, Shuttle Runs, Ladder running, Tuck jumps…



  1. Flexibility Training

One of the most important parts of fitness training is flexibility and mobility. Flexibility is the ability of your muscles to stretch, and mobility is being able to move your joints and tissues through their full range of motion. Both are important to athletic performance and for avoiding injury. Muscles and joints that are flexible and mobile — as well as strong — are much less susceptible to sprains and other injuries.


Regularly working on flexibility and mobility will also help you age better. You’ll be able to move more freely, do more of your favorite activities without pain or injury and you’ll be able to stay independent longer.

It’s crucial to stretch and work on range of motion before and after each workout as part of your warmup and cool down. Before your workout, warm up for five to 10 minutes with light cardio, then do some dynamic stretches and mobility exercises. Post-workout stretching can help you to recover faster and it may also slightly reduce the soreness that can occur for a few days after a strenuous workout.

There are different types of stretching:

  • Static Stretching: You move into a position that lengthens a target muscle and hold the position for 15-60 seconds. Remember to breathe as you hold each stretch. After your workout, perform static stretches, holding each stretch for 30 seconds or more. Static stretches help the muscle fibers relax after being stressed.
  • Dynamic Stretching: You move in and out of a position that lengthens a target muscle. Dynamic stretching involves moving through a joint’s full range of motion either slowly or quickly to mimic a functional activity.
  • Active Isolated Stretching : You move your joint through a complete range of motion, holding the endpoint only briefly, then return to the starting point and repeat.



How Long Do You Need to Work Out to See Results?

Consistency in training is most important for achieving results. Alternating or combining the different types of fitness trainings in your routine, together with a healthy, balanced nutritional habits ensure you stay in good shape for life. If you commit to the long-term process, the results will come anyway.

Follow us in the upcoming articles to get valuable sample training, and nutrition programs and tips, as well as interesting facts and successful practices and directions to improve physical activity, good shape and quality of life.


Greetings from Antonia Toshevska and the Team of GET IN SHAPE Raw Bars



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