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Being physically fit provides a foundation for overall health and well being (Health and Fitness Principles). We may define physical fitness as, the physical traits and accomplishments that one has that allows them to carry out the tasks of daily living efficaciously and alertly, while leaving an adequate amount of energy in reserve for recreational and/or emergency actions (Health and Fitness Principles). When we listen the term, physical fitness, we distinctively think of actions such as running, jumping, or lifting weights. But, fitness involves much more than how much you may “lift”, how fast you may run, or how high you may jump (Physical Activity and Health). Practically speaking, it has more to do with your capacity to without apparent effort and efficaciously carry out mutual actions like shoveling snow, back packing, mowing grass, or playing with your children. What may exercise do for me? Regular physical action has been related with decreased risk for a heap of illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide 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 peril of stroke o Lower stress levels o Improved sleep o Improved physical appearance o Increased energy and strength o Stronger heart, lungs, bones, and muscles (Why Should I be Physically Active, AHA) As with other constituents of wellness, the transition to getting more physically fit requires life style changes. In order to reap the gains of regular physical action you must be competent to make a lifelong dedication to your program (Fitness Fundamentals). It isn’t necessary to have any particular equipment, or to join a health club or gym. It only requires that you participate systematically in numerous type of moderate – vigorous physical activity. Again, this does not need to be fixed to traditionalisti health club style exercises. Use your imagination, and select actions that you may enjoy. For example, rock climbing, hiking, rowing, or dancing would be magnificent number of things from which only one can be chosen to the typical exercise program. Physical Assessment Regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any exercise or nutrition program. This is in particular unfeigned if you are over the age of 35 and have been inactive for assorted years (Fitness Fundamentals). There are assorted other indications that would likewise 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 numerous little risks that go along with exercise, it has been well documented that the risks affiliated with inactivity, and/or being overweight are much, much dandier (Fitness Fundamentals). A decently designed fitness program must always focus on balance. In other words, a program ought to address each factor of fitness. According to The Aerobics Fitness Association of America, there are five elements of fitness (Yoke, et al). 1. Muscular Strength 2. Muscular Endurance 3. Cardio-respiratory endurance 4. Flexibility 5. Body Composition In addition to including remainder in your routine, you will have to always begin the program development procedure by establishing a set of realistic goals. It is ominous that the majority of data with regards to cardio and strength training that people hold as unfeigned are not one thing more than “urban legend”. I have listed underneath various of my bestloved 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 may turn to an orange.” Muscle and fat are two wholly distinctive types of tissue. Therefore, it is out of the question 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.” Proper weight training will support almost any person to look more salubrious by bettering body composition and making the body look more tight and firm. The big muscles that are seen in the professional women’s bodybuilding ranks are invented by very big quantities of anabolic/androgenic steroids, not plainly by strength training alone. 3. “You need to spend a outstanding deal of cash on dietary supplements to be successful.” The foundation of any exercise program is built upon the combining of a balanced diet, a great deal of rest, and a well designed exercise regimen. Supplements are unquestionably not necessary for strength trainers or endurance trainers no matter of their fitness level. 4. “It takes highpriced machines and workout instrumentation to build a quality physique.” Although it is desirable to have a few basic pieces of instrumentation at your disposal, it is very possible to design an effective workout routine with no instrumentation at all. There is a outstanding deal of exploration that has demonstrated a number of vantages to “low tech” functional strength training programs. This doesn’t mean that you will have to stay clear from the imagination weight machines. But, you ought to keep in mind that a lot of of the greatest physiques in history were developed with little or no exercise instrumentation at all. 5. “Weight training will make you muscle bound and stiff.” Actually, exploration has demonstrated that when resistance exercises are performed through their full range of motion, flexibleness increases. Weight training stretchings 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 times 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 expended exercising) The American College of Sports Medicine has conventional specific guidelines concerning the FITT formulas for both cardio-respiratory training and strength 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 = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing o Beginners = Start by working at approximately 55 – 70% of max heart rate o Hydration = be sure that your body is adequately hydrated before and after exercise Approximately ½ – 1 cup of fluids per 15 minutes of vigorous activity o Warm Up = an exercise session will have to always begin with a brief warm up amount of time of with regards to five minutes. Warming up comprises of light action such as walking or cycling o Cool Down = Always slow down your pace for the duration of the last assorted minutes of your exercise session in order to concede your heart rate and core body temperature to gradually return to normal o Over exertion may be hazardous to your health. Be sure that you are training at an intensity that is suitable relative to your age, fitness level, and personal health condition. Intensity Level It is exceedingly necessary that you are exercising at an suitable level of intensity. There are assorted methods that may be employed to measure how hard you are working. The method that you choose will depend on what type of instrumentation that you have at your disposal. The two most mutual measures of intensity are heart rate, and the talk test. As noted earlier, your training heart rate ought to be from 55 – 90% of greatest or most complete or best possible heart rate, depending on your current fitness level and goals. (Consult with your physician to determine if this range is suitable for your personal condition). You may use the following formula 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 = progressed level training heart rate The most mutual measure of intensity, however, is “The Talk Test”. Basically, if you may speak conversationally (but not get sufficient air to sing), while performing your aerobic exercise you are in all probability someplace amid the desired range of 55 – 90 % of MHR. If speech becomes broken, you are exceeding the desired range. Next we will talk about strength training. There are a heap of health gains affiliated with strength training that are ofttimes overlooked by recreational exercisers. A few of the gains include: o Increased motor performance o Increased bone density o Decreased peril of injury o Increased metabolic rate o Increased capacity to carry out work Strength Training guidelines o Frequency = Two – Three non-consecutive days for beginners o Intensity = Perform each motion to muscular fatigue or near muscular failure o Type = The most mutual forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands. o Time (or volume) = Beginners carry out one – three sets of eight – fifteen repetitions per exercise. o Progression = Increase weight by approximately 5% when you are capable to reach your repetition target on two successive training sessions. o Exercise Order = It is most desirable to work from biggest muscle group to smallest muscle group. o For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches o Breathing = Always exhale on the positive (concentric) part of the movement. In other words, exhale when you exert force. NEVER hold your breath when strength training. o Tempo = Move the weight in a slow and controlled manner. Many ordinary methods commend two seconds for the positive phase, followed by four seconds for the negative phase of the lift. o In my opinion, it isn’t necessary to count your tempo. Just hug the conception of slow and controlled movement. o Overload = You must challenge you body to work at growingly higher levels to fetch with regards to ongoing improvement o Regularity = you must work out systematically to gain from strength training. At least two non-consecutive sessions per week are required on a consistent basis. As with cardio training, it is necessary to get started all strength-training sessions with a brief, five minute warm up period. At the conclusion of your strength routine, you ought to conclude with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups. Tips for finding 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 without delay upon arriving home from work. 4. Incorporate exercise into family time. Take everyone 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 discerned 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 action before adding exercise to your schedule is necessary to assure your long-term success. Making any change to your modus vivendi requires dedication to change. Identifying potential roadblocks to your success will aid you to make more realistic plans. The number one reason that humans web site for failing to exercise is “lack of time”. Therefore, As cited earlier, no matter of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any physical exercise or nutrition program. References: YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000. Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness Association of America, 2003. “Fitness Fundamentals.” Guidelines to Personal Exercise Programs. President’s Council on Physical Fitness and Sports. YMCA of the USA. Principles of Health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999. “Why Should I be Physically Active”. American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620 American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996 |
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