Balance is best in most areas of life, and the same goes for fitness. Did you know that there are 4 types of fitness? Strength, endurance, flexibility and balance. Although we might not need each in equal amounts, we do need a bit of everything to stay healthy.

Even strength-based athletes need to focus on improving their flexibility and balance to get enough range in their lifts. Endurance runners need to maintain a sufficient amount of strength so that their lower body can handle the impact of long-distance events. All 4 types of fitness are required to improve performance and increase longevity in sport.

It’s easy to focus on one area of fitness and forget about the rest. So, we’ve put together a plan to help you get the most out of your home gym, that way you can maximise your workouts and take a more holistic approach to training.

Endurance

Heart racing, blood pumping, heavy breathing. These are all three signs of endurance training. Also known as cardio, endurance training is any activity that is done for prolonged periods of time that will work your heart and lungs. Most commonly, endurance training requires a good level of aerobic fitness, which is exercise where your body requires oxygen. Examples of endurance activities include -

• Running

• Swimming

• Cycling

• Walking

• Football

Although you may not like it, endurance training comes with several benefits to both health and performance. It helps reduce the risk of cardiovascular disease, diabetes and heart disease. From a performance perspective, if you participate in a sport that requires a certain level of aerobic capacity such as football, rugby or long-distance running then you need to be training to improve your cardiovascular systems. Key pieces of gym equipment that you can use to improve your endurance include the BikeErg and SkiErg.

Strength

Strength training should be an essential part of everyone’s training. As we get older, muscle mass decreases which can have a big impact on bone health. This is something we need to be aware of as there is an increased risk of osteoporosis with age. Strength training also translates to everyday life. Nearly all of us have to pick things up and carry objects on a day-to-day basis and to do this with ease we need strong muscles and joints. The main equipment used to build strength include -

• Barbells

• Dumbbells

• Kettlebells

• Resistance Bands

From a fitness and performance perspective, strength training will develop the muscles and prepare the body for a variety of sports. Strength training is crucial for gym-based sports such as Olympic Weightlifting, Powerlifting and Bodybuilding, but is just as important for every other sport. Building strength can enhance speed, increase power, and reduce the risk of injury. 

Flexibility & Balance

Of course, everyone is prone to niggles, but we should all be able to move freely without pain or restriction, and that’s where flexibility training comes in. You also need a good level of flexibility to perform compound lifts in the gym. Without sufficient range, you won’t be getting the most out of your muscles.

Balance is probably one of the lesser-known types of fitness, but it’s just as important. There are two types of balance; static and dynamic. Both require the ability to stay upright and maintain control over the body. This is especially important as we get older when there is a higher risk of injury by falling over which can lead to broken bones and further complications. Exercises that focus on balance and flexibility include -

• Yoga

• Pilates

• Tai Chi

You can also work on your balance and flexibility with resistance training, with or without weights such as single-leg squats, plank arm raises and bird dogs. Doing so will improve your core strength, balance and also improve any muscular imbalance.

Setting Up a Home Gym

If you want to incorporate all four types of fitness into your training, then it’s essential that you have the right equipment and space available to do so. Fortunately, many pieces of equipment are multi-purpose and can be used for a variety of different training types. Here are some essentials we recommend for all home gyms.

Dumbbells

Adjustable dumbbells are perfect for any home workout set-up regardless of the space you have. Using dumbbells to perform single-sided movements can improve balance and hone in on any muscular imbalance that you might have.

Kettlebells

Whether you have one kettlebell or a full set, they are ideal for working on all four types of fitness. Heavy kettlebell lifting can improve strength for example kettlebell deadlifts. On the other hand, you can use the lighter weights to work on your muscular endurance, balance and range of motion for movements such as Turkish get ups and Cossack squats.

Exercise Mats

You can use an exercise mat for just about any exercise, whether you want to get a quick bodyweight HIIT workout or do some Yoga to stretch and relax.

Barbells

The barbell is the ultimate piece of equipment for strength training. You can perform all of the big powerlifting and Olympic lifts, as well as their derivatives. If you want to focus on strength then you’ll be looking to load the bar, but if range of motion is the area you want to focus on, keep the bar unloaded and work through your range instead. 

Skipping Ropes

If you want to get some cardio in without the long run or cycle then you can do it from the comfort of your home gym with a Speed Rope. You can make skipping your whole workout or include it as part of a circuit with other exercises.

If you want to get the most health benefits out of exercise, then you need to incorporate all four areas of fitness into your training. Doing so will have a huge impact on your performance in the gym and in everyday life.

Written by guest author Eryn Barber.

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Tags: Misc > Gym Planning