Fitness without Exercise
When you talk about
exercise, you feel stress, as if somebody has assigned a
punishment. You pale yourself and goes ahead but soon you
realize to give up! Why?
The reason being is...
you exercises with a strong motive of getting "Weight Loss
and maintain a stunning figure" so on the way of success
your confidence boost up & you finally give up. You make
Exercise feel like a punishment.
Exercise is not a
rebuke. It's a one sure way of reducing weight and feel
active through out the day. Every individual can not lose
the same amount of weight on the same exercise program.
However, genetics plays an important role here. Total
fitness involves three key ingredients.
a) Cardiovascular
conditioning,
b) Strength training
and
c) Flexibility.
You need to exercise
at least three times a week for a minimum of 30 minutes for
any visible changes. The most important thing you must
consider is " Proper Scheduling". Uniformity is required
once you start off with the exercise. Because if you try to
leave it in between you may face lots of problems loosening
of skin, wrinkles and lethargic. Therefore always consult
your physician before you begin any routine.
Exercise is
distinguish into three form. They are as follows:-
CARDIOVASCULAR
EXERCISE -
Cardiovascular is an aerobic activity that pumps the heart.
Walking, swimming, cycling, running, even fast dancing are a
part of aerobic exercises. They boost circulation and
improve the efficiency of the heart and lungs; plus burn
fats within the body. Overtime, you'll find quantifiable
increase in your stamina.
MUSCLE STRENGTH
- Can be
improved by using weight machines and free weights, but
always build up routine slowly and under supervision. Weight
training will increase your muscle tone and give your body a
sculpted look. You'll feel stronger and your metabolic rate
will increase (even when you're not exercising). Muscles are
good friends, they gobble up calories.
FLEXIBILITY -
Helps you to do
everything better, makes you feel incredibly sensuous and
well conditioned. It makes you fell calmer physically &
mentally. Yoga is one of the finest ways to gain
flexibility. A flexible body is less likely to get injured,
so always begin and conclude any workout with warm -up and
cool-down stretches.
Fitness Perks
When you are in a good
shape, your heart, lungs, blood vessels & all other body
part works vigorously, as they are meant to do. Your muscle
strength and endurance reaches new heights, and you can feel
your body move with a graceful flexibility. You may not have
experienced this before. You are completely uniform.
FITNESS ACTIVITIES
Lets know how can we
activate ourselves without exercising...Sitting at home,
grooming here and there, and watching movies or chatting
with your friends. What else can you think of... Do you know
that while performing this entire task you are actually
exercising your body? Your daily work includes bending,
lifting, sitting or laying for a long time. This improves
your functional flexibility. As one of the great physical
therapists Deborah Ellison says, "The stability and mobility
of a person, in his or her specific environment improves his
functional flexibility". She recommends an individualized
stretching program to improve both stability (the ability to
maintain ideal body alignment during all activities) and
mobility (the ability to use full, normal range of motion).
Even the extra circular activities such as playing
basketball, volleyball, squash, tennis, bowling, swimming,
running helps to maintain a good and active body. Yoga, gym,
workouts & running around your house are some of the kinds
of exercise.
DEFINING FITNESS
Physical fitness is
to the human body what fine tuning is to an engine. It
enables us to perform up to our potential. Fitness can be
described as a condition that helps us look, feel and do our
best. More specifically, it is: "The ability to perform
daily tasks vigorously and alertly, with energy left over
for enjoying leisure-time activities and meeting emergency
demands. It is the ability to endure, to bear up, to
withstand stress, to carry on in circumstances where an
unfit person could not continue, and is a major basis for
good health and well-being." Fitness not only enables one to
achieve higher levels of physical efficiency but also
develops a dynamic appearance, which is a must in this
highly competitive world. Fitness generates a feeling of
mental and physical well-being. Regular controlled exercise
improves physical strength and stamina and creates a level
of fitness where energy reserves are high and recovery from
fatigue is fast.
Physical fitness
involves the performance of the heart and lungs, and the
muscles of the body. And, since what we do with our bodies
also affects what we can do with our minds, fitness
influences to some degree qualities such as mental alertness
and emotional stability.
As you undertake
your fitness program, it's important to remember that
fitness is an individual quality that varies from person to
person. It is influenced by age, sex, heredity, personal
habits, exercise and eating practices. You can't do anything
about the first three factors. However, it is within your
power to change and improve the others where needed.
KNOWING THE BASICS
Physical fitness is
most easily understood by examining its components, or
"parts." There is widespread agreement that these four
components are basic.
Cardio-respiratory Endurance - the ability to deliver
oxygen and nutrients to tissues, and to remove wastes, over
sustained periods of time. Long runs and swims are among the
methods employed in measuring this component.
Muscular Strength - the ability of a muscle to exert
force for a brief period of time. Upper-body strength, for
example, can be measured by various weight-lifting
exercises.
Muscular Endurance - the ability of a muscle, or a group
of muscles, to sustain repeated contractions or to continue
applying force against a fixed object. Pushups are often
used to test endurance of arm and shoulder muscles.
Flexibility - the ability to move joints and use muscles
through their full range of motion. The sit-and-reach test
is a good measure of flexibility of the lower back and backs
of the upper legs.
Body Composition
- Body Composition is
often considered a component of fitness. It refers to the
makeup of the body in terms of lean mass (muscle, bone,
vital tissue and organs) and fat mass. An optimal ratio of
fat to lean mass is an indication of fitness, and the right
types of exercise will help you decrease body fat and
increase or maintain muscle mass.
WHY A FITNESS PROGRAM ?
A good fitness program
should include cardiovascular exercise and a proper diet.
Carrying out a fitness program that includes these
components will help to increase your muscular strength,
endurance, your flexibility, your cardiovascular capacity
and improve your nutrition. Performing these forms of
exercise regularly is the most efficient way to maintain and
improve your fitness level. Improving your physical fitness
levels will also improve the your quality of life.
IMPORTANCE OF A HEALTHY AND FIT BODY
A body needs, energy
to move, to work, keep warm, and to function correctly. The
food we eat and the liquid we drink is capable of providing
all the elements required to remain healthy. Our bodies rely
on us to make the right dietary choices to provide the
necessary nutrients needed for the efficient functioning of
all vital body processes.
A complex combination
of protein for muscle building, carbohydrates and fats for
energy and vitamins and minerals to keep bones and blood in
good repair is essential if we are to become fit and remain
healthy.
The importance of a
healthy, sensible diet cannot be overlooked if we are to
demand greater performance from our body as we work to
become fitter and achieve an overall feeling of confidence
and well being.
Understanding our
body's processes and its dietary requirements will enable us
to provide it with the necessary fuel it needs to train to
become physically fitter. As our general health and feeling
of well-being improves we become increasingly able, both
physically and mentally, to cope with the stresses and
strains of modern living.
Through regular
controlled exercise, sensible eating and relaxation, we can
achieve an overall improvement of health, which can have a
beneficial effect on all aspects of our lives as all vital
functions of the body benefit from vigorous activity.
Fitness should be a way of life it should also be fun! |
