Physical Fitness Essentials

The entire medical profession will tell you that people who are fitter will generally have less health problems. They will also say that one of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver?s seat, or with a phone call, exercising and being physically fit can be tough case to sell. It requires a massive change in behaviour.

Everyone should exercise, yet survey shows that less than 30% of the western world adult population gets the recommended thirty minutes of daily physical activity, and at least 25% are not active at all.
Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

There is some good news! It is never too late to get moving and shaking. Exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

How do you get started?

Consult your medical practitioner and tell him or her of your plans. You will be tested in some ways and given some guidance and encouragement. Some of the concerns may be:
(a) Heart related – A stress test may be arranged
(b) Diabetic retinopathy ? caution about activities like weight lifting and jogging that may cause ?retinal detachment?
(c) Peripheral neurothapy ? caution about feet intensive weight exercises and recommend low impact activities like swimming, rowing and biking.

The next step is to seek advice on what exercises should be in your program and it you have not exercised for some time and explanation on how to do them.

It is a good practice to have regular checkups with your medical practitioner especially when you intend to ramp up your activity.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should be enjoyed. It is true that you do not often see joggers smiling as they exercise but it is good to see them exercising in a relaxed way. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

Just DO IT!

5 Components of Physical Fitness

physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

*? Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

*? Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

*? Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

*? Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.

*? Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

Principles of exercise

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.


To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible Diet.


The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.


To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.


Providing a variety of activities reduces boredom and increases motivation and progress.


Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.


A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.


The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Physical Fitness Isn’t Just a Cosmetic Exercise

The reason that topics such as physical fitness and healthy eating are so popular, especially in online searches, is that so many people are generally unfit and overweight. Consider this. Over thirty per cent of Americans are classed as obese. That is a huge number; so large in fact that one has to as questions of the culture and environment in which they live.

Health education is getting better all the time. Children are more and more aware of their health and fitness, and conduct their lives accordingly. But do children pursue fitness out of vanity, or simply for their health? Personally speaking, the reason for wanting to have physical fitness does not matter. What is important, is what you achieve, not why you achieve it. But should we be looking beyond the cosmetic element of physical fitness, and at the health benefits? Being healthy means avoiding many diseases in society that have proven to be killers.

I am sure that you will be aware that carrying excess weight can contribute to things such as heart disease. Did you know though, that in recent research, nearly seventy per cent of type 2 diabetics found that all signs of their diabetes disappeared when they underwent surgery to reduce the stomach. Had they lost weight using conventional methods, I am sure that these people would have experience much the same benefits. In a nutshell, those with physical fitness tend to be less susceptible to disease and also tend live longer.

People should not be put off from keeping fit by thinking that it is going to be too hard. The first thing that you should do is to set a realistic target or goal. Setting a goal is probably the most important thing that you need to do. Setting an unachievable goal will make the task much harder. Set aside half an hour a day for a brisk walk. Go for a swim, or something like that. Doing exercise does not need to be expensive either. Walking cost you nothing, and a good walk will benefit you greatly. If you are able to get to a gym to use their equipment, so much the better. Having a variety of equipment at your disposal will make getting your exercise more varied and more fun. But don’t just walk into a gym and start pushing weight. Seek help from an expert to set a program that is suitable for you.

Going on a bike is another activity that is relatively cheap. Once you have the bike itself, the world is yours to discover. Your body will get a good workout and the cardiovascular side of things will burn lots of calories, which is an excellent benefit. In fact, if you are overweight, the best goal setting you can do is to seek a eight reduction; even if it is only a pound a week. Combine the exercise with a little calorie watching, and you will be on the road to physical fitness. As long as you use up more calories than you take on board, you will lose weight!

Doing regular exercise becomes a habit. And once it is a habit, it is easier to maintain. Some people get so used to doing regular exercise that they start to feel bad if they miss a session. As long as you don’t get obsessive about it, wanting to do exercise regularly is a good thing.

Life for many in the western world has become far too easy. Many jobs involve sitting at a desk, and the body misses out on a lot of the movement that it needs to stay in trim. Couple that with over eating and bad Diets, and we are asking for trouble. To compensate for that, you should schedule in some regular exercise to keep you in top physical fitness, and pay close attention to what you eat.

The Numerous Benefits of Physical Fitness

Regular exercise does much more than keep you in shape! Listed below are some of the numerous gains of physical fitness exercises. Achieving the benefits of physical workout doesn’t require long, strenuous exercises. Even 15 or 20 minutes each day a few days a week will result in significant changes in your health and wellness. It is certainly not too late. Exercise advantages anyone in a number of ways, so get moving and start reaping the benefits workout has to offer.

General Wellness

Frequent exercise can help strengthen your basic wellness in several ways. Listed here are some health benefits you will start to discover soon after implementing a routine physical fitness regimen:

1. Enhancement with your overall wellness
2. Helps make you feel great
3. Enhancement in your quality of your life
4. Rejouvenates your overall look
5. Improvement of your complexion

Psychological Health and Well-Being

Your mental overall health and well-being will also be positively influenced by regular physical exercise. Physical exercise will help in:

1.Enhancing your intellectual capacity
2.Taking care of your pressure a lot more effectively
3.Alleviating depression symptoms
4.Cutting down your level of nervousness
5.Making you sleep better
6.Enhancing your self-esteem as well as confidence
7.Relieving as well as stopping migraine headaches
8.Bolstering endeavours to quit smoking
9.Curing many of the effects of cigarette smoking

Functional Capacity

One apparent benefit of maintaining your physique healthy by frequent exercising is the improvement of your functional capacity. It is possible to experience:

1.Boosts of your energy level
2.Better muscular strength and endurance
3.Boost of your endurance and capability to complete continuous work
4.Improvements of your balance as well as coordination
5.Improvements in your mobility
6.Immunity from injury

Body Weight Management

Physical activeness also can bring you back in form, helping you be free from the surplus fat in your body. In short, physical exercise:

1.Assists you to you shed excess weight and prevent excess weight gain
2.Enhances your metabolism so you burn a lot more calories each and every day
3.Decreases chance of obesity

Cardiovascular Well-Being

Improvements in cardio well being could be observed because physical fitness:

1.Strengthens your heart and brings down your heart rate
2.Decreases the likelihood of heart disease
3.Decreases your blood pressure
4.Reduces the possibility of heart stroke

Illness Prevention

You also can stay away from becoming sick to an extent as trying to keep yourself fit:

1.Boosts your immune system
2.Enhances control of blood sugar
3.Boosts HDL (good) cholesterol levels and lowers LDL (poor) cholesterol levels
4.Strengthens your circulatory process and also lungs
5.Lessens the threat of developing all types of illnesses, including colon cancer, breast cancer, type 2 diabetes (adult onset diabetes), lung illness and a lot more.

Pain Management

Sticking to a habitual health and fitness routine can certainly help you turn out to be resistant to pains and aches. In essence, it:

1.Would help bolster pain tolerance
2.Minimizes backaches
3.Tends to make pregnancy and childbirth much easier

Ageing and Longevity

And ultimately, it is possible to look young and rejuvenated simply because excercising:

1.Slows down the aging process
2.Adds active years to your living
3.Helps you sustain an self-sufficient way of life
4.Decreases your risk of fractures and osteoporosis

Cruise Travel for Physical Fitness Or a Spa Vacation

You really want to take a cruise but you also really want to go to a spa for physical fitness and maybe a little pampering. In the world today you can do both. Years ago you were lucky to find a spa on a cruise ship. If there was one, it was in a really remote area of the ship. As for physical fitness there was very little equipment and most of it was tired. When people started to become more conscious of their looks and health the cruise lines revised their way of thinking. Cruise travel now can double as a spa vacation as well as learning a new physical fitness program.

The newer cruise ships have gone to great lengths to accommodate the cruise passenger who also wants to beautify and tone up. The cruise lines have installed state of the art equipment, added numerous exercise classes, and offer the newest beauty treatments available. Many of the cruise lines have relocated their fitness centers to the top decks of the ships with lots of windows so you can have a view while you are on the treadmill, bike, or lifting weights. Tucked up into the corner is a big TV so you can watch the news from back home. The cruise ships now have three distinct areas, one for fitness, one for spa treatments and one for the beauty salon.

As mentioned, the fitness centers on cruise ships are now a thing to behold. They all will definitely have treadmills, Stairmasters, free weights rowing machines and bikes. Some cruise lines even have complete Nautilus machines. Popular exercise machines, especially on sea days, may require you to sign up for a particular time of day and will limit the amount of time you can use the machine.

If you want to use your cruise travel as a vehicle to start an exercise regime there are physical trainers onboard. Their services, however, will cost you extra. The trainer will ask you lots of questions about your health and Diet and then will come up with a personal regime for you. He or she will then book times through the week for you to work together.

All cruise lines offer exercise classes, yoga, aerobics, dance, water aerobics, even Pilates and kickboxing. Some of these may require a slight fee. To find out when these classes are held consult your daily bulletin for times and fees, if any.

Now, you’re thinking why would I start a physical fitness regime while on a cruise ship, especially since they serve all that food, 24 hours a day? Well along with the newer, shinier and better facilities the cruise lines have also instituted what they call spa cuisine. Everyday they will offer a “lighter side” menu if you are really serious about you new physical fitness regime.

Don’t assume that if the ship is older, it won’t have a decent fitness and spa area. Check with your cruise travel agent to find out what facilities are onboard the cruise ship you have chosen. For instance, the QE2 is an older ship but it has a beautifully outfitted spa with a large staff. Celebrity’s slight older Century has a Thalassotherapy pool for their passenger’s enjoyment and it has become quite popular among their cruisers.

When you board your cruise ship go to the spa area. Usually on the first day the staff will be explaining their treatments and occasionally demonstrate how it is done. Sometimes they will raffle off treatments, so go to the demonstration just for that reason. If you have definitely decided that you will be doing some treatments, book them on day one to get the best times. Any beauty salon appointments should be made then too, hair appointments for formal night go very quickly.

Many times the spa and beauty staff will discount their services on days when the ship is in port. If you are going to a few cruise destinations that you have previously visited, take advantage of these offers. You will find that you can pick your time of day to get these treatments done with little or no competition. If you are an early riser, choose an appointment in the morning and then get off the ship to enjoy that port. Or, conversely, disembark early to explore your new port, and then return to the ship in the early afternoon to take advantage of a discounted treatment.

When you go to your spa appointment, do not wear jewelry or fancy clothes. Most treatments are a bit messy and you don’t want to ruin any of your belongings. It is best just to wear a robe. When you get there an attendant will give you a towel and a private locker to put away your things. You may then be asked to wait in a room. Your technician will come out to take you to the room designated for that particular application. You will also fill out a form on your health and any surgeries that you have had. The room you are in will most likely have a shower. It will definitely have a sound system to play soothing music and there will be an array of exotic oils and creams.

The cruise ship spas have gotten quite creative. They now offer couples massages where you and your partner are in the same room with different massage therapists. Then there are four hand massages where two people work on you at the same time. Some of the cruise lines offer in suite massages and some even have massages on the deck.

By far the highest percentage of staff are women but there a few men. If you have a preference between male or female spa technicians, state it when you make your appointment. Some people are uncomfortable lying naked on a table with a therapist of the opposite sex. Check the cruise ships policy on tipping. Some cruise lines automatically tack on a 15% charge to your bill while on others you may have to pay in cash. To save embarrassment, check at the time you make your appointments.

There are three lines that allow you to make your spa appoints before boarding the ship. Princess, Windstar and Celebrity all offer this option. In some cases they even have packages that you can book in advance. Be careful here though, they may give you some very early morning appointments which means you have to go and change them on the very first day. This is not the best policy since they should be giving you prime appointments for booking ahead.

Beauty salons will offer a full array of services. You can have your nails done, your hair colored or hand and foot treatments aside from just a trim. Most of the beauty salons have Europeans staffs. That is not necessarily a bad thing. Places like Austria require their beauty students to go to the equivalent of our college.

See, it is possible to turn your cruise into a spa vacation or physical fitness week. Just follow what your trainer or your beauty technicians tell you and eat the spa cuisine. You’ve just achieved three goals, a little bit of pampering, a fitness regime, and a light and healthy diet. This may be a new way for you to view cruise travel.

Happy Cruising!

Copyright ? Mary Hanna, All Rights Reserved.

This article may be distributed freely on your website and in your ezines, as long as this entire article, copyright notice, links and the resource box are unchanged.

What Is The Meaning Of Physical Fitness?

According to a medical study, it was ascertained the “most appropriate measure of physical fitness for the average person is an assessment of the habitual physical activity level.” While most people view the components of physically fitness in different ways, there are definitive benefits derived by certain forms. What is the meaning of physical fitness? Physical fitness encompasses the ability of the body to perform exercise at moderate to high levels of intensity. As fitness levels improve, the body functions more efficiently and the heart can better withstand the strains of everyday stress.

The most notable forms of physical fitness include strength training; power; agility; balance; flexibility; muscle endurance; cardiovascular endurance; strength endurance, and coordination. The benefits associated with regular aerobic exercise include: improving cardio function; reduction in coronary artery disease, and increasing one’s quality of life. Increasing cardio and respiratory function allows for a variety of benefits, including bit not limited to: an increased ability of exercising muscles to consume oxygen; lowered resting and exercise heart rates; increased stamina; resistance to fatigue; more effective management of diabetes; reduced bone-mineral loss; decreased blood pressure; and increased efficiency of the heart.

Strong muscles are important for carrying out everyday tasks, such as carrying groceries, doing yard work, and climbing stairs. Muscular strength can help to keep the body in proper alignment, prevent back and leg pain, and provide support for good posture. Endurance is an important element for everyday life activities, and operates with muscular endurance to help maintain good posture and prevent back and leg pain. In addition, endurance can enhance performance during sporting events, as well as help an individual cope with everyday stress.

As people age, flexibility will allow the body to assume more natural positions to help maintain good posture. Stretching is therefore an important habit to start, as well as continue, as one ages. Fat-free mass is composed of muscle, bone, organs, and water, whereas fat is the underlying tissue. Excessive fat is a major cause of health problems because it is associated with cardiovascular disease, high cholesterol, and high blood pressure. Higher proportions of fat-free mass indicate an increase in muscle, and thus an increased ability to adapt to everyday stress.

The most effective way to participate in a well-rounded program is by following these methods of exercise implementation. Determining how many times a week one should exercise; how intense the workout should be; how long the workout is; and what variety to use. Utilizing this exercise program is based on an individual’s fitness level when entering the exercise program, as well as the goal the individual sets. For example, an individual who wants to lose weight and likes to walk would be placed on a program of treadmill or outdoor walking; for thirty minutes a day; three to five times per week; and of light to moderate intensity.

Exercise is an important element, in combination with a Diet regimen, to one’s health. Physical fitness can be utilized in both exercise and diet, but also as part of one’s lifestyle. What is the meaning of physical fitness? It is the combination all of these factors which help in acquiring a healthy, active and disease-free life.

Are You Tired Of Hearing About The Benefits Of Physical Fitness?

You may have heard it several times before, that physical fitness is important, but is it is really true? Can it can make a huge difference in many lives?

In fact, physical fitness, even in minimal amounts, can help with a variety of health problems. Physical fitness can be anything from a few stretches to avoid cramping, to running, or even a brisk walk. Just twenty minutes a day, three or four times a week, can make a difference.

One of the excuses many make for avoiding this is just being too tired. The ironic thing is that it can actually help you gain energy. By doing even a minimum of exercise, your body will give you more energy to make it through the day. This is especially true when it comes to doing your training in the morning or outside. Doing physical fitness outside can wake you up and refresh you.

Another benefit that comes from such workouts is avoiding muscle cramps. Your program can encompass stretching as well. But you can even just walk around and that can help you avoid muscle cramps. Yes, something as simple as muscle cramps can be helped with physical fitness.

Not only can this help muscle cramps, but it can help you lose weight as well. Physical fitness can help you maintain weight and weight loss as well. Just by taking fifteen or twenty minutes a day to take a walk can help. Even if you just do some extra walking around your home is considered physical fitness and can make a difference.

It can also make a huge difference with a variety of health problems. Physical fitness can help you breathe clearer and can even lower cholesterol. This has even been known to help with heart problems. This is because even losing a few pounds can help ease pressures on your heart. It can not only help you lose weight, but it also helps improve your circulation too.

As you can see, physical exercise is actually a very good idea in the long run. You may have heard it several times before, but it can indeed make a huge difference. It can help with small problems like muscle cramps and fatigue. Physical exercise can also help with bigger problems like heart problems, cholesterol and weight loss as well.

In general, physical training can just make you feel better. There’s really no reason why you shouldn’t consider doing some sort of exercise, even if it’s just a little. Even a little bit can go a long way, so why not give it a shot?

Physical Fitness Means Living Better, Longer

Regular vigorous exercise can provide the basis for good health and wellness. In the past health was determined by the absence of disease or illness. Today we define health in terms of physical, mental and emotional wellness. The health, fitness, and medical experts now regard physical activity, practiced on a regular basis, as essential for achieving and maintaining good health. 

Studies confirm that exercise will not only help you to live longer but enable you to live life at your fullest potential. But, being physically strong and fit is more than striving to live longer, it is striving to live better. If a proper exercise program helps you maintain good physical appearance, have more energy, sleep better, distress ones self, improve performance at a favorite sport or pastime and not have to worry about weight gain isn’t it worth it? 

Ponder the fitness truths listed below as this is what physical strength and fitness is all about. Being fit is about living every day to your fullest capacity not just getting by. 

This goal is within the reach of anyone who educates themselves regarding strength and fitness. 

Your body was made to be very active. 

Your body cannot handle the stress of sitting most of the day. 

Your body thrives on vigorous activity. 

You need to use energy to gain more energy. 

A physically fit body is better able to function at its full potential. 

Strong and fit people tend to feel really good about themselves. 

Most people would like to be strong and fit maybe not for the sake of appearance, but surely so that they can feel better and live longer. Unfortunately, many fall prey to mental obstacles that can prevent and get in the way of getting the exercise we need. 

The first and most important obstacle to conquer if you want to improve your health and fitness is thinking of exercise as an option. Devoting a small portion of each day to physical fitness is a must, not an option or a luxury. 

If you don’t make time to maintain strength and fitness the consequences may not be obvious in the short term. It could be tempting to engage in wishful thinking: “If I don’t work out, no one will know the difference.” That may be true – for a while. 

It takes time, years, even decades for a lack of physical activity to take its toll on our bodies. But the consequences will surely come: weight gain, lack of energy, loss of strength, loss of self esteem, daily tasks will start to become harder. Your career will suffer, your bones will become weaker and more brittle, your posture will take on an aged look, your heart and lungs will grow weaker, and you will become more prone to nasty diseases that could well shorten your life. 

All too often, we go through life, stumbling along down the road of good intentions. We intend to get in that gym workout today. Or, we may intend to begin an exercise program. But intentions, alone, are not enough we need to get started and continue to do it with consistency. Consistency with an exercise program helps it become a habit – a normal part of your everyday life 

You will find yourself looking forward to having that time to yourself…time to think, time to center yourself after the busyness of the day, time to release stress and time to recharge the batteries. In the long run, it’s all up to you and you have the power to make yourself look better, be healthier and live longer.