Five Core Elements of a Well-Rounded Fitness Routine

Five Core Elements of a Well-Rounded Fitness Routine

Different components of exercise have their respective function. However, when combined, they provide a robust, well-balanced training plan that promotes maximum health. A healthy fitness regimen should contain the following five components: aerobic fitness, strength training, core strengthening, balance training, and stretching and flexibility.


Cardio, or aerobic fitness, is any exercise that causes your heart and pulse rate to increase, oxygenating your blood. All of this improves your stamina, which is beneficial to your heart health and overall well-being. Aerobic exercise should be the core of every fitness plan.

Running, fast walking, stair climbing, cycling, swimming, jumping rope, stair climbing, and high-intensity interval training are all examples of aerobic fitness.

Doing 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity per week is recommended, or a combination of both.


Weight-bearing workouts, like aerobic exercise, are essential for your general health. Lifting weights can help you gain muscle strength and bone density, tone your muscles, boost your metabolism, and help you lose weight.

Resistance equipment in the gym, free weights, barbells, resistance bands, push-ups, pull-ups, crunches, lunges, and squats are all examples of strength training.

At least twice a week is recommended.


Core muscles are the muscles in your abdominal, lower back, and pelvis that help protect your spine and integrate upper and lower body motions. A well-rounded fitness training program must include core strength.

Core exercises help strengthen muscles to support your spine and use your upper and lower body muscles more efficiently. So, what is a core exercise? Any workout that employs the trunk of your body without assistance, such as bridges, planks, situps, and fitness ball movements, is considered a core exercise.


Balance exercises can assist you in keeping your balance at any age. It’s typically a good idea for older folks, in particular, to incorporate exercises to maintain or enhance balance into their daily routine. This is crucial since balance deteriorates with aging, potentially leading to falls and fractures. 

Balance exercises can aid in the prevention of falls and the maintenance of independence in older individuals. Balance exercise, on the other hand, may benefit everyone since it helps stabilize your core muscles. To increase your general stability, try standing on one leg for longer and longer periods. Activities like tai chi can also help with balance.

Stretching and Flexibility

Flexibility is the range of motion you have around a given joint. It is essential at any age because it plays a role in unhindered movement—it can affect your balance, coordination, and agility. Without flexibility, all other fitness goals are more challenging to achieve and less sustainable over time. Muscles that lack flexibility do not move as effectively, which can limit joint mobility. Maintaining a complete range of motion across your primary joints can also lessen the chance of injury.

As a vital feature of physical fitness, including flexibility and stretching activities in every fitness program is necessary, so it’s a portion of your workout you don’t want to omit. The goal of stretching at the end of each workout, when your muscles are warm and sensitive to stretching, is to relax the body and help it return to pre-workout conditions. 

Stretching can help you improve your flexibility, circulation, and posture. It can even aid with stress and tension relief.


These components may be divided up and alternated throughout the week for a well-rounded workout regimen. You don’t have to perform all of them every day, but consistency is essential for the best results.

The Fit Factor is an exclusive, results-driven personal training studio. We offer one-on-one personal training solutions for those who are looking for something to stick with. We make sure to create a customized plan with both your exercise and nutrition. Contact us today! 

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley