Whether your fitness goals include burning fat, adding muscle or just improving your well-being, the best way to do it is to improve your athletic ability.
Fortunately, improving your athletic ability spans far and wide. A better way to think about it is increasing your body’s ability to handle the stress and challenges of daily life. The benefits go well beyond your physique or your performance in sports or athletics.
更好的运动能力意味着更好的健康。这意味着更强大的免疫系统，应对身体和精神压力的能力更高，并从任何问题中恢复更好。
那么您如何提高运动能力？
“通过力量训练，有氧运动，机动性和比赛均衡训练将提高您的运动能力，自信和尝试学习新活动的能力，”三部曲健身系统在俄亥俄州的辛辛那提。
The following staples (plus some often-neglected extras) should be a part of any fitness routine if you’re looking to skyrocket your athleticism, health and overall well-being.
做更多有氧心血管工作
Recently, aerobic exercise has fallen out of favor as high-intensity training methods have taken over. While there’s a time and place for high-stress training, the need for aerobic exercise will always be there. After all, your aerobic system is the driver of your body and what fuels you during the vast majority of any physical activity.
至少每周两次，至少花20分钟做某种类型的稳态有氧运动。例如，慢跑，骑自行车，跳过绳索，使用椭圆机甚至更长的徒步旅行。关键是要在有氧运动范围内（每分钟120-150节拍）花费时间，并增强您的心脏和心血管系统。
给您的脚踝提供支持和稳定性，您需要在借助FUTURO™ Performance Ankle Stabilizer。在我们的工程师和医疗专业人员专家小组的支持下，这款踝括号为定制配合提供了可调皮带，并提供透气材料，可改善气流。
BUILD A DECENT LEVEL OF BASIC STRENGTH
The key phrase here is a “decent level.” Sometimes, people avoid lifting heavier weights in fear of “getting too big.” While you don’t need to set a world record in a back squat, athleticism is your ability to use the strength you have; if you have no strength, you have no athleticism.
“Focus on creating strength standards in basic exercises — goblet squats, kettlebell deadlifts and pushups,” says Kasee. “By using these joint-friendly exercises, we can simultaneously improve strength and range of motion.” Work on increasing the amount of weight you can use for a lower amount of reps. Not only will you build more muscle, but you also burn a ton of calories.
移动更好
如果您可以卧推300磅，但不能弯腰系鞋，那就不运动了。您已经过度专注于一个健身领域，并忽略了另一个重要的领域 - 随着时间的流逝，您可能会产生比解决方案更多的问题。
Moving well doesn’t mean being able to do the splits; it means having enough ability to move your body, muscles, joints and bones through a full and healthy range of motion. Having restrictions, however, means something is obstructing your natural movement, which could actually increase your risk of injuries.
在进行任何训练之前，请使用泡沫辊，并进行大量的移动性练习来放松关节，加热肌肉并准备身体以进行运动。为了获得更好的结果，每天早晨花几分钟进行相同类型的热身 - 您会看到任何差异，并感觉好多了。
EMPHASIZE RECOVERY AS MUCH AS TRAINING
很多人恢复丢失的成分overlook. If you train a lot, work a lot and have a busy family life, you’re probably on a path to burnout. Instead, you need to carve out time in your day and week to decompress physically and mentally.
每天晚上始终尝试让八个小时的睡眠良好。花一些时间在一天中间放松，冥想，呼吸或做任何使您放松的活动，并帮助您摆脱任何压力。这些基本的事情可以比您想象的要大得多。
Also, understand you can’t go 100% during every single workout. “Learn to adjust your training,” says Kasee. “If you have a big deadline at work and sick kids at home, it’s not the best time to go extreme (with your workout). Do enough and move on with your day.”
尝试新事物
最后但并非最不重要的一点是，增加运动能力的一种好方法是进行各种活动。例如，如果您只专注于锻炼，那么您的健身也将获得一维；对于您的身体（和大脑）来说，定期执行各种不同的运动和挑战更好。
除非您有一个精英目标，否则不要过分专门对一项运动或运动形式。“平衡训练与'游戏，”卡西说。“我们鼓励我们的人民玩并表达这些改进 - 与您的孩子一起射击篮球，高尔夫球，去跑步或游泳。”您不仅学习新技能，而且还可以以新的，酷的方式利用自己的力量，力量和耐力。
Get a full-body workout in no time using only bodyweight exercises or minimal equipment. Find ideas in应用程序中的“锻炼程序”。
