Fun or Fitness
Being physically fit provides a foundation for allembracing health and well being (Health and Fitness Principles). We can define corporeal fitness as, the corporeal attributes and skills that one has that allows them to accomplish the tasks of daily living effectively and alertly, while leaving an adequate number of vigor in keep for recreational and/or emergency activities (Health and Fitness Principles). When we hear the term, corporeal fitness, we typically think of activities such as running, jumping, or lifting weights. But, fitness involves much more than how much you can "lift", how fast you can run, or how high you can jump (Physical performance and Health).
Practically speaking, it has more to do with your capability to categorically and effectively carry out coarse activities like shoveling snow, back packing, mowing grass, or playing with your children.
What can exercise do for me?
Regular corporeal performance has been connected with decreased risk for many illnesses. agreeing to the American Heart Association, regular, moderate exercise has been shown to contribute the following benefits:
o Decreased risk of heart disease
o Decreased risk of heart attack
o Lower total cholesterol
o Lower blood pressure
o Decreased risk of being overweight or obese
o Decreased risk of stroke
o Lower stress levels
o Improved sleep
o Improved corporeal appearance
o Increased vigor and strength
o Stronger heart, lungs, bones, and muscles
(Why Should I be Physically Active, Aha)
As with other components of wellness, the transition to becoming more physically fit requires lifestyle changes. In order to reap the benefits of regular corporeal performance you must be able to make a lifelong commitment to your schedule (Fitness Fundamentals). It isn't requisite to have any special equipment, or to join a health club or gym. It only requires that you share consistently in some type of moderate - vigorous corporeal activity. Again, this does not need to be wee to former health club style exercises. Use your imagination, and select activities that you can enjoy. For example, rock climbing, hiking, rowing, or dancing would be perfect alternatives to the typical exercise program.
Physical Assessment
Regardless of your current health or corporeal condition, it is always a good idea to have a corporeal test before undertaking any exercise or cusine program. This is especially true if you are over the age of 35 and have been inactive for several years (Fitness Fundamentals). There are several other indications that would also suggest the need to consult with your physician before starting:
o High blood pressure
o History of heart disease
o Dizzy spells
o difficulty breathing after mild exertion
o Arthritis or other bone ailment
o Muscle, ligament, or tendon problems
o Known or suspected disease
o If you smoke
(Fitness Fundamentals)
Although there are some small risks that go along with exercise, it has been well documented that the risks connected with inactivity, and/or being overweight are much, much greater (Fitness Fundamentals).
A properly designed fitness schedule should always focus on balance. In other words, a schedule should address each component of fitness. agreeing to The Aerobics Fitness relationship of America, there are five components of fitness (Yoke, et al).
1. Muscular Strength
2. Muscular Endurance
3. Cardio-respiratory endurance
4. Flexibility
5. Body Composition
In expanding to including balance in your routine, you should always begin the schedule amelioration process by establishing a set of realistic goals. It is unfortunate that the majority of facts about cardio and impel training that population hold as true are nothing more than "urban legend". I have listed below several of my favorite fitness and exercise myths:
Popular exercise Myths
1. "If you stop weight training the muscle that you have built will turn to fat." As bodybuilding legend, Franco Colombu once said, "That would be like saying that an apple can turn to an orange." Muscle and fat are two thoroughly unique types of tissue. Therefore, it is impossible for fat to "turn into" muscle. Likewise, it is not possible for muscle to "turn into" fat.
2. "Weight training makes women have a masculine appearance." allowable weight training will help almost whatever to look healthier by enhancing body compound and manufacture the body look more tight and firm. The huge muscles that are seen in the pro women's bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not plainly by impel training alone.
3. "You need to spend a great deal of money on dietary supplements to be successful." The foundation of any exercise schedule is built upon the compound of a balanced diet, plentifulness of rest, and a well designed exercise regimen. Supplements are definitely not requisite for impel trainers or endurance trainers regardless of their fitness level.
4. "It takes high-priced machines and workout tool to build a capability physique." Although it is desirable to have a few basic pieces of tool at your disposal, it is very possible to make an sufficient workout disposition with no tool at all. There is a great deal of research that has demonstrated a number of advantages to "low tech" functional impel training programs. This doesn't mean that you should avoid the fancy weight machines. But, you should keep in mind that some of the greatest physiques in history were developed with wee or no exercise tool at all.
5. "Weight training will make you muscle bound and stiff." Actually, research has demonstrated that when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.
Designing Your Program
As you begin putting together your program, it is helpful to use what is known as the Fitt formula.
F.I.T.T. =
F = Frequency (how often you exercise)
I = Intensity (how hard you are working when exercising)
T = Type (what type of exercise is being done?)
T = Time (how much time is spent exercising)
The American College of Sports rehabilitation has established exact guidelines regarding the Fitt formulas for both cardio-respiratory training and impel training. The guidelines for Cardio training are as follows:
Cardio Guidelines:
o Frequency = three - five times per week
o Intensity = 55 - 90% of max heart rate
o Time (or duration) = from 20 - 60 minutes
o Type = coarse forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing
o Beginners = Start by working at almost 55 - 70% of max heart rate
o Hydration = be definite that your body is adequately hydrated before and after exercise almost ½ - 1 cup of fluids per 15 minutes of vigorous activity
o Warm Up = an exercise session should always begin with a brief warm up period of about five minutes. Warming up consists of light performance such as walking or cycling
o Cool Down = always slow down your pace while the last several minutes of your exercise session in order to allow your heart rate and core body temperature to gradually return to normal
o Over effort can be hazardous to your health. Be definite that you are training at an intensity that is appropriate relative to your age, fitness level, and personal health condition.
Intensity Level
It is extremely important that you are exercising at an appropriate level of intensity. There are several methods that can be used to measure how hard you are working. The method that you pick will depend on what type of tool that you have at your disposal. The two most coarse measures of intensity are heart rate, and the talk test.
As mentioned earlier, your training heart rate should be from 55 - 90% of maximum heart rate, depending on your current fitness level and goals. (Consult with your physician to decide if this range is appropriate for your personal condition). You can use the following method to approximate your target heart rate.
220 - Age = Max Heart Rate
Max Heart Rate x .55 = beginners level training heart rate
Max Heart Rate x .70 = Intermediate level training heart rate
Max heart rate x .90 = developed level training heart rate
The most coarse measure of intensity, however, is "The Talk Test".
Basically, if you can speak conversationally (but not get adequate air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 - 90 % of Mhr. If speech becomes broken, you are exceeding the desired range.
Next we will discuss impel training. There are many health benefits connected with impel training that are often overlooked by recreational exercisers. A few of the benefits include:
o Increased motor performance
o Increased bone density
o Decreased risk of injury
o Increased metabolic rate
o Increased capacity to accomplish work
Strength Training guidelines
o Frequency = Two - Three non-consecutive days for beginners
o Intensity = accomplish each movement to muscular fatigue or near muscular failure
o Type = The most coarse forms of resistance training consist of weight lifting, pushups, pull-ups, crunches, resistance bands.
o Time (or volume) = Beginners accomplish one - three sets of eight - fifteen repetitions per exercise.
o Progression = increase weight by almost 5% when you are able to reach your repetition target on two consecutive training sessions.
o exercise Order = It is most desirable to work from largest muscle group to smallest muscle group.
o For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches
o Breathing = always exhale on the definite (concentric) measure of the movement. In other words, exhale when you exert force. Never hold your breath when impel training.
o Tempo = Move the weight in a slow and controlled manner. Many favorite methods suggest two seconds for the definite phase, followed by four seconds for the negative phase of the lift.
o In my opinion, it isn't requisite to count your tempo. Just embrace the understanding of slow and controlled movement.
o Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement
o Regularity = you must work out consistently to benefit from impel training. At least two non-consecutive sessions per week are required on a consistent basis.
As with cardio training, it is requisite to begin all strength-training sessions with a brief, five wee warm up period. At the conclusion of your impel routine, you should end with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.
Tips for seeing time
1. Wake up an extra 30 - 60 minutes early to exercise before your workday starts.
2. Take a brisk walk on your lunch break.
3. Begin your workout immediately upon arriving home from work.
4. Join exercise into family time. Take everybody out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.
5. Split your exercise into two separate sessions, fifteen minutes in the morning and fifteen minutes in the evening.
6. schedule your exercise just like you would any other appointment. Put it in your Palm Pilot, Day Planner, or Outlook Calendar.
Developing a realistic plan of performance before adding exercise to your schedule is requisite to ensure your long-term success. manufacture any change to your lifestyle requires commitment to change. Identifying possible roadblocks to your success will help you to make more realistic plans. The number one presuppose that population site for failing to exercise is "lack of time".
Therefore,
you should peruse your daily work and performance schedule thoroughly to decide where you can fit exercise in to the mix. For more detailed facts about developing an sufficient training disposition it may be helpful to consult with a pro personal trainer. There are also a number of suited personal trainers that offer online coaching for those who don't have the time to work with a trainer in person.
As mentioned earlier, regardless of your current health or corporeal condition, it is always a good idea to have a corporeal test before undertaking any corporeal exercise or cusine program.
References:
Ymca of the Usa. Ymca Personal trainer trainer Manual. Champaign: Human Kinetics Publishers, Inc, 2000.
(Ymca of the Usa)
Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness relationship of America, 2003.
(Yoke et al.)
"Fitness Fundamentals." Guidelines to Personal exercise Programs. President's Council on corporeal Fitness and Sports.
Sept 2005 .
(Fitness Fundamentals)
Ymca of the Usa. Law of health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999.
(Ymca of the Usa)
"Why Should I be Physically Active". American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620
(Why Should I be Physically Active)
American Council on Exercise. Personal trainer manual 2nd ed. San Diego: Ace Publications, 1996
