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Facts about Fitness
Regular exercise can help us live longer and reduce the risks for a host of diseases.
Some of the recent studies show that :
Free - time physial activity is associated with the reduced risk of premature death, even after genetic disorders are taken into account.
Also improving one's fitness appears to help men live longer following a heart attack.
And, lifestyle physical activity such as gardening, walking, taking the stairs, is as effective as gym workouts in improving fitness.
Even infrequent exercise helps postmenopausal women live longer.
For starters, just use the opportunities to increase the physical activity when doing daily activities.
Avoid using elevators in home or at workplace.
Not taking a few extra minutes now may actually take off years from your life. Therefore, Exercise is so important for a number of reasons.
If it is regularly tuned up, it can give optimal performance. Fitness helps us to look and feel good.
Fitness is a condition that can help us look, feel and do our best. That means being able to rely on your body to perform when you need it to, whether it be doing daily household tasks, enjoying a brisk walk on a beautiful fall day, running a race or bench pressing your own body weight.
The following are some basic components to physical fitness :
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.
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.
Body composition :
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. A particular 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.
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. Push-ups are often used to test endurance of arm and shoulder muscles.
Cardiorespiratory endurance :
The ability to deliver oxygen and nutrients to tissues and to remove wastes throughout sustained periods of time. Long runs and swims are among the methods employed in measuring this component.
The exercise program should include something which can improve each of these above basic fitness components. Each activity should begin with a warm-up and should end with a cool-down.A warm up generally consists of 5 to 10 minutes of low intensity movements such as walking, jogging, knee lifts, arm circles, trunk rotations.
A cool down consists of 5 to 10 minutes of slow walking, low-level exercises combined with stretching.
Avoid consecutive days of hard exercise to limit injuries and burnout.
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