Body composition is a measure of the percentage of fat and lean tissue in your body. Muscle, bone, water, and organs make up your lean tissue. Body fat includes essential body fat — which protects your organs — and stored body fat, which exists in adipose tissue. You can have too much of either type of tissue.
A high body fat percentage means most of your mass is fat. A low body fat percentage means most of your mass is lean tissue. Your body composition affects how you look, feel, and perform. It also impacts your health.
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Adding Cardio Workouts To Your Exercise Routine
Cardiovascular exercise is any type of aerobic activity that increases your heart rate. It is often referred to as “cardio”.
Cardio body composition exercises can help you:
- Burn calories
- Improve your heart and lung health
- Boost your mood
- Increase your energy levels
- Help you sleep better
There are many different types of cardio workouts, such as running, biking, swimming, and jumping rope. You can do cardio workouts at different intensities. The intensity of your workout will depend on your fitness level and goals.
On The Spot Marches
This is a great way to get your heart rate up and to tone your legs at the same time. Start by standing with your feet shoulder-width apart and your arms at your sides. Lift your right knee up as high as you can. Try to touch your left elbow to your right knee. Lower your leg and repeat with the other leg. Do this for 30 seconds to 1 minute.
Skipping
Skipping is a fun cardio workout that you can do almost anywhere. Start by standing with your feet together and your arms at your sides. Raise your right knee up and place your left foot behind it. Keep your left heel lifted as you push off the ground with your right foot. As you land, switch feet so that your right foot is behind your left knee. Repeat this for 30 seconds to 1 minute.
Jumping Jacks
Jumping jacks are a classic cardio move that you can do almost anywhere. Start by standing with your feet together and your arms at your sides. Jump up and spread your legs out so that they are wider than shoulder-width apart. As you land, bring your arms up above your head. Jump back to the starting position and repeat. Do this for 30 seconds to 1 minute.
Squats
Squats are a great way to tone your legs and improve your balance. Start by standing with your feet shoulder-width apart and your arms at your sides. Bend your knees and lower your hips down into a squat. Make sure that your knees stay behind your toes as you lower down. Push back up to the starting position and repeat. Do this for 30 seconds to 1 minute.
Lunges
Lunges are a great way to tone your legs and improve your balance. Start by standing with your feet together and your arms at your sides. Step forward with your right leg and lower your hips until both knees are bent at a 90-degree angle. Your front knee should be behind your toes. Push back up to the starting position and repeat with the other leg. Do this for 30 seconds to 1 minute.
Including Strength & Resistance Training In Your Workouts
Strength training is any type of exercise that uses resistance to improve your muscle strength. Resistance can come from your body weight, free weights, or exercise machines.
Resistance training can help you:
- Build lean muscle mass
- Burn calories
- Boost your metabolism
- Improve your bone density
- Increase your strength and endurance
Strength training is an important part of any exercise routine. It is especially important as you get older. As you age, you naturally lose muscle mass. Strength training can help offset this muscle loss.
The Push-Up
Push-ups are a great way to strengthen your upper body, including your chest, shoulders, and arms. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down towards the ground. Keep your core engaged and make sure that your back stays straight. Push back up to the starting position and repeat. Do this for 30 seconds to 1 minute.
The Burpee
Burpees are a full-body workout that will get your heart rate up in no time. Start by standing with your feet shoulder-width apart and your arms at your sides. Lower into a squat position and place your hands on the ground in front of you. Kick your feet back so that you are in a push-up position. Perform a push-up and then jump your feet back to the squat position. Stand up and repeat. Do this for 30 seconds to 1 minute.
Deadlifts
Deadlifts are a great way to tone your legs, glutes, and back. Start by standing with your feet shoulder-width apart and your arms at your sides. Bend your knees and hinge forward at the hips to lower your body down. Grab a dumbbell or kettlebell with both hands in front of you. Keep your back straight as you stand back up, bringing the weight with you. Repeat. Do this for 30 seconds to 1 minute.
The Plank
The plank is a great way to strengthen your core. Start by lying on your stomach with your feet hip-width apart and your hands shoulder-width apart. Push up so that you are resting on your forearms and toes. Keep your body in a straight line from your head to your heels. Hold this position for 30 seconds to 1 minute.
Sit-Ups
Sit-ups are a great way to strengthen your core. Start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head. Engage your core and sit up, bringing your upper body towards your knees. Lower back down and repeat. Do this for 30 seconds to 1 minute.
Pull-Ups
Pull-ups are a great way to strengthen your arms and back. Start by hanging from a bar with your hands shoulder-width apart and your palms facing away from you. Pull yourself up until your chin clears the bar. Lower back down and repeat. Do this for 30 seconds to 1 minute.
The Bottom Line
There are many different exercises that you can do to improve your body composition. These body composition activities will help you build lean muscle mass, burn calories, and boost your metabolism. Strength training is an important part of any exercise routine. As you get older, it is especially important to include strength-training exercises in your workouts.
