Five Pillars of Fitness July 24, 2002 at 6:10 PM EST - Updated July 26 at 11:46 PM FIVE PILLARS OF FITNESS1. Strength Training - free weights and systems. Vary muscle groups and take a day off in between the groups. 2. Cardiovascular Training - aerobic classes, exercise machines (bikes, stairclimber), walking/running/biking outdoors.3. Flexibility Training - stretching before and after exercise.4. Rest and Recovery - vary workout and take a day off in between muscle groups.5. Nutrition - healthy and balanced diet.*Keep in mind, the benefit comes when all of the elements of fitness work together.