General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. A regular moderate workout regimen and healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet.
Strength training or resistance training is the use of resistance to muscular contraction to build the strength, aerobic endurance and size of skeletal muscles. A well-rounded fitness program includes strength training to improve bone joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. The Australian physical activity and sedentary behavior guidelines recommend that adults do muscle strengthening activities on at least two days each week.
A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility.
Cardiovascular fitness or aerobic training is exercises such as walking, running, swimming, cycling, cross trainer, spin bike and much more. A well-rounded fitness program includes cardiovascular training to improve heart health, deliver oxygen to the muscles, reduce risk of disease, shown to increase state of mind and assist with maintaining a healthy weight range. Fitness Australia recommends that healthy adults should complete a minimum of 150 minutes of moderate intensity of cardiovascular exercise of 75 minutes of vigorous cardiovascular exercise per week.