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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! |
