Author Archives: joeysnyder

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“Our Road to Becoming Active”

What I Need to Include In My Fitness and Training Routine

Let me first introduce myself. My name is Joey Snyder former high school and college endurance athlete. I am also owner and trainer at Conejo Personal Fitness
(Said Fitness and Wellness). My journey and passion for fitness and athletics began over 25 years ago when I joined my local junior swim school. From that time
on I have never stopped learning, sharing, and developing my knowledge and love for fitness and sport.

I remember asking myself the question many years ago what makes a good fitness and sports performance program. You read all the articles and, see all the programs for the best
workouts or training out there. Many claim that these programs are the key to your health and training success however it can be a challenge to determine what really works best.
The truth is there is “NO” one program for everyone. There is however 5 essential elements of a well-rounded exercise program that I will talk about of which the health and
fitness and exercise science community have established are important to the overall success of any fitness or athletic routine.

By applying these components to your exercise program you like others will see greater overall success at meeting your goals because like many others all ready using these
components you are developing and training your body from all angles which will reduce your risk of over training and injury as will as allow your body to become more
internally and structurally balanced. For the exerciser each one of these components are vital. For the athlete all are needed but some will be more crucial than others
depending on the sport. Below I will list and describe the five components and there suggested use in exercise.

1- Cardiorespiratory Endurance: The ability to perform prolonged large muscle, dynamic exercise at moderate to high levels of intensity.
Suggested: 3-5 days per week / 20-60 minutes of aerobic activity Examples: Running, Walking, Swimming, Cycling, and Rowing

2- Muscular Strength: The amount of force a muscle can produce with a single max effort.
Suggested: 2-4 days per week / 1 set 6-12 reps Example: Weight Lifting, Tube/Band training, Body weight training

3- Muscular Endurance: The ability to sustain a given level of muscular tension.
Suggested: 2-4 days per week / 1 set 10-15 reps Example: Weight Lifting, Tube/Band training, Body weight training

4- Flexibility: The ability to move joints through their full range of motion.
Suggested: 3-5 days per week / 2-3 sets per muscle Example: Static and Dynamic stretching, Yoga and, Pilates

5- Body Composition: The proportion of fat to fat-free mass in the body.
Suggested: Healthy balanced diet and exercise while keeping track of body fat percentage.

Remember not one but all of the five listed components are vital to an effective training program. Next time in my series I will touch on how these 5 components
relate to specificity of training (adapting to the type of exercise). I hope this has been interesting and helpful. Please feel free to comment. For purchasing your own
fitness program see the Fitness Programs page at

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