Physical Fitness & You

physical fitness is to the human body what fine-tuning is to an engine. It is not a race, it’s a pursuit. In its most general meaning, physical fitness is a general state of good physical health. It is a foundation for a long and successful life.

Physical fitness is usually measured by periodic tests measuring strength, endurance, agility, coordination, and flexibility. Physical fitness is the capacity of the heart, blood vessels, lungs, and muscles to function at optimum efficiency.

It has two meanings — General fitness (a state of health and well-being) and specific fitness (the ability to perform specific aspects of sports or occupations). Physical Fitness is important, even on bed rest.

A general-purpose physical fitness program must address the following essentials:

Cardiovascular Fitness: It is the ability of the circulatory and respiratory systems to supply oxygen to muscles during continuing physical activity.

Regular exercises enable more blood to be pumped with each stroke of heart.

Flexibility Training: Stretching increases the range of motion of a joint. It improves suppleness.

Strength Training: Strength training is the use of resistance to muscular contraction to build the strength, and size of skeletal muscles.

Muscular Endurance: Endurance is the ability to exert for a long period of time. In humans, it is usually used in aerobic or anaerobic exercise.

Body Composition: In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies.

Fitness

Fitness, most importantly cardio-respiratory fitness, has been directly correlated to the mortality rate. Fitness can be described as a condition that helps us look, feel, and do our best.

In previous years, fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. These days, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist diseases, and to meet emergency situations.

Many sources also cite mental and emotional health as an important part of overall fitness. This is often presented in textbooks as a triangle made up of three sub-sections, which represent physical, emotional, and mental fitness.

Physical fitness involves the performance of the heart, lungs, and muscles. 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.

People normally prefer walking for fitness activities followed in order by: swimming, fishing, bicycle riding, camping, golf, bowling, exercise equipment, hiking, hunting, aerobics, calisthenics, jogging, and tennis. Women prefer fitness-related indoor activities and men prefer outdoor sports.

The top level of physical fitness tends to mesh physiology and psychology. The exercises improve function of the muscular and skeletal systems, enhance circulation, augment energy and elevate overall individual levels of fitness. The level of physical fitness can be influenced by regular, systematic exercise.

As energy depends on nutrition, proper nutrition is important to physical fitness. If Diet is not adequate, the fitness level will drop. Overweight, underweight, and weak individuals will have below average fitness levels.

Exercises

Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes won’t contribute significantly to cardiovascular fitness. It is better to select exercises that involve total body involvement.

Such exercises improve and maintain fitness most effectively — e.g. Running, swimming, golf, dancing, cycling, and brisk walking. The correct exercises will help you decrease body fat and increase or maintain muscle mass.

By performing many different exercises for a low number of repetitions, the muscles are strengthened, elongated and toned without creating bulk. Total concentration on the body during each exercise emphasizes movement quality, coordination and breath.

Health

Healthy people have more active and more interesting life. Physical fitness can also prevent or treat many chronic health conditions brought on by unhealthy lifestyle or aging.

To stay healthy it’s important to participate in physical activity. Even those of us who haven’t always led active lifestyles, increasing our physical activity now will help us live longer & healthier lives.

To live a full and healthy life, exercise must be a part of it. 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 it is a major basis for good health and well-being. A physically fit body has less chance of acute health problems and chronic disease.

Major Benefits of Physical Fitness:

o Feel fresh

o Reduce chance of heart attack & stroke

o Reduce the chances of developing adult onset diabetes

o Reduce chances of being overweight

o Manage stress efficiently

o Experience more energy

By: Pradeep Mahajan

Pradeep Mahajan: He is an engineer-MBA. He has multiple interests which primarily include health, investments, management & technological topics. Being a health enthusiast, he researches, studies & writes on health topics, often in consultation with medical & health professionals. He keeps track of proven ways for achieving better health & fitness through diet, exercises, stress management & healthy lifestyles. Do you want to learn more about current & other related articles? Visit http://www.health-fitness-wellness.com for practically useful information on health & healthy lifestyles.

This article is available for reprint on your website and/or in your newsletter, provided it is not changed and you include the author’s web-site address.

Tips For Health Diet Fitness

When it comes to health Diet fitness programs these three elements are going to keep you on the road to healthy living with a good diet and a regular fitness program.

Of course when it comes to health diet fitness if your diet is poor and your fitness program non existent then there is a really good chance that you are not very healthy. But not to worry in as little as a month you can see positive changes if you just make some changes to your diet and fitness. Remember a wise man once said “if you don’t change anything then nothing will change.” You’ll feel revitalized, energized, and much younger.

Whether you are 10 or 100 you get to have the final say over your health diet fitness programs. Nothing has to be difficult. There are many things you can to fix your diet and your level of fitness. Diet changes reducing your fat intake, increasing your fruits and vegetable intake, or just eating more fish can make a significant difference to your overall health. Fresh fruits and vegetables are a great way to start to improve your nutrition.

Health diet fitness programs are designed to make sure that you get the maximum benefits all the way around. They are designed to help you loose those extra pounds if you have any, keep you toned, and keep you heart healthy.

What you eat is very important both for your overall health but also if you want to lose some weight. You should never reduce your calorie intake by more than 500 or there is a good chance that your body will think it is starving and start hording those calories as fat which is defeating your goal for health diet fitness improvements.

When you decide to make those changes in your diet remember that it’s a two part formula diet fitness health. When you take care of the diet your next task is to take care of the fitness. Too many people get their workout from the television remote and too many people don’t realize just how easy it is to increase your fitness.

Health diet fitness is a three part formula. Health = Diet + Fitness. So when you improve your diet you also need to follow through and also make fitness a priority. You need to create a routine that includes a fitness routine too. It doesn’t have to be difficult. A casual 30 minute walk can do wonders for you. It’s great for your physical health and your mental health. Speed it up and give your heart a good cardio workout.

The health diet fitness formula isn’t a new concept. We’ve all been practicing it for some time now but without attaching a name or an idea. We know what we need to do to be healthy and live long healthy lives. Sometimes it’s just about finding the time to make those changes or making a commitment for that change.

So what does it all mean? The health diet fitness program is about you and what you want your diet or fitness program to be made up of. After all it’s your health!

fitness level, fitness test, physical fitness test,

exercises for fitness level N1

Exercise Fitness level N1 is where people who have not done any real exercise in their lives belong and they should start exercising for their health?s sake.

Fitness test perhaps one of the downside of technology is that it leaves us no space to move around much. Fitness test that can be done with our bare hands can now be finished in just a click. Fitness test washing machines, dishwashers, remote controls, elevators and other technological innovations have made us almost immobile. Fitness test everyday chores have been left to the care of machines and we are left without exercise. Fitness test are, in fact, people who have no experience of exercise and we categorize them under exercise fitness level N1.

Fitness test is, in easy terms, the fine-tuning of our body. Fitness test just like a fine-tuned car, we are physically fit when we perform at our full potential. Fitness test not only do we look our best when we are physically fit but we also look and feel like it. fitness level N1 People under exercise are not physically fit and will need to start achieving this condition with beginner?s exercise.

Before people to exercise fitness level N1 should perform any kind of exercise, they should make sure that they consult with their doctors first especially if they are 35 years and above. Fitness test people who have health problems should also consult with their doctors as minor strains from exercises to be performed could complicate their conditions.

There are exercises programs that are fit for exercise fitness level N1 people are often cardiovascular or aerobic exercises. Fitness test doing exercises warm-ups and cool-downs are important regardless of how long you have been exercising. Fitness test prevent accidents that may injure the body. Fitness test warm-ups can be done for 5-10 minutes. Fitness test other people who have no real experience exercising could say that they are too busy to exercise so the best way to start is exercise for 20-30 minutes three times a week. Fitness test if 30 minutes will take too much of your time then you can peg it at 20 but no less.

Fitness test is better to work slowly and gradually increase the strain of exercise for those belonging to exercise fitness level N1 because the body should recover from the pain that it will experience with the exercise that you will be doing. Fitness test when you want to lose weight in order to be physically fit, have a target zone and concentrate on when doing cardiovascular exercise. You can work on your target zone for 20 minutes. Fitness test is also recommended by experts that beginners should do strength training to develop muscular strength and endurance. Fitness test would include push-ups, sit-ups, calisthenics and weight training. You can also lift hand weights; work on weight machines or use rubber bands or tubing. Of course the most popular form of cardiovascular exercise that can be done by beginners would include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like tennis or badminton.

Fitness test after doing your exercises, please do not forget to cool down. Cooling down will help reduce muscle pains and will help you avoid muscular injuries. Fitness test you can cool down by stretching combined with low-level exercise and slow-walking. Fitness test just like warming-up, cooling down can be done in 5-10 minutes after performing your 20-minute cardio-vascular exercise.

Physical fitness test in the age of today, obesity struck many kids and teenagers alike. Due to the fact that there is no constant activity done by kids and teenagers, with this present situation, one should ask ?Why is physical fitness test important for teens?. physical fitness test need to start by redefining the word fitness. In general, physical fitness test is defined as the peak functioning or performance of muscles, lungs, and the heart of a person. Physical fitness test is determined through the person?s flexibility, muscle strength, cardio respiratory endurance, and body composition or the degree of fatness. Physical fitness test in order to achieve physical fitness test then, we need to develop these four fitness components. Since Physical fitness test is not focused on merely muscle strength or endurance, the best exercise to do then is an Aerobic exercise since it addresses all the major components. Physical fitness test several daily activities or sports are considered aerobic as long as it is done for twenty to twenty-five minutes without stopping. Physical fitness test include bicycling, dancing, walking, swimming, aerobic classes, jumping rope, roller skating, soccer, and many more. Physical fitness test some of the best activities one can do since it increases the heart rate and makes one breath harder due to the continuous nature of the physical activity.

Physical fitness test modern living entails high-tech equipments to stay fit. There are very few people who would actually look up ways on how to be fit naturally because most of the time people who become very conscious of their health are those who live in the urban areas. Physical fitness test city life is characterized by a stressful environment and stressful life. A person living in the city will, more often than not, have very little time for exercise.

Physical fitness test in city people who have time for exercise usually keep a gym at home or go a gym in a fitness center. They would follow routines they read from fitness articles or a routine prescribed by their Personal Trainers. Physical fitness test this way of keeping fit may sound monotonous and boring after sometime and one would look for other ways like how to be fit naturally. If you are following a routine for more than a year or so, you would find that you are aching for a new environment to sweat your stress out.

Physical fitness test going natural with nature ought to do it. There are so many ways you can enjoy a fitness exercise in the great outdoors. Instead of staring at equipments and mirrors all the time, you can work your stress out and find your inner calm by enjoying nature. Physical fitness test break the monotony by taking a trip to a nearby mountain, beach, nature park, forest, or river and do less artificial routines by doing outdoor sports that would help you on how to stay fit naturally.

Physical fitness test – Instead of swimming in an artificial or man-made ocean, you can go to the beach or a river where the restrain is actually stronger. This way, you will have to work harder and sweat more in order to complete a lap. Physical fitness test – Instead riding a mounted and stationary bicycle on a gym, you can buy yourself a real mountain bike and ride up to the mountains where you can really work your muscles up on a steep climb. Physical fitness test you will feel more fulfilled once you reach the top and you can take a rest while appreciating the scenic view before going back down the mountain. Physical fitness test can also climb the mountain on foot and camp out. Physical fitness test this way, you can appreciate nature more because you are on a more relaxed pace but you are still working your whole body out. physical fitness test are only some of the ways on how to stay fit naturally and there are more that you can do depending on how extreme you want to go. Others may also want to do some deep-sea diving or kayaking.

Fitness: 8 Hidden Reasons to Stay Motivated

Staying motivated is the mantra of keeping fit. That is why our friends, our co-workers, our relatives motivate us to keep going, and not to give up. Sometimes, though, you ask, “Why? Why try my hardest when it ends in disappointment? Why go through something when it?s going to hurt? Why?” The answer is simple. You can?t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don?t is staying motivated. If you?re motivated, you?ll keep going. If you keep going, eventually you?ll reach your goal.

Need more reasons? Here are 8 of our ?hidden? reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

1. Gives you purpose: Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that?s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you?re motivated, you have a reason to do what you do.

2. Fit into that dress: It?s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier: Ever felt like a week was taking forever? It feels like Friday, but it?s only Tuesday? This happens when you?re not working towards anything. When you have a goal in mind, you?ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Confidence: How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you?ll believe in yourself.

5. Power of momentum: It?s a scientific fact ? something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you?re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

6. The ?wow? effect: Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, “Wow, you look great!” By sticking with your goals, this can happen. Watch the “wows” add up.

7. Inspire others: When friends and family see how hard you?re working, they?ll wonder how they can reach their own goals. Guess who they?re going to look to for help? By staying motivated, you?ll not only help yourself, but others too.

8. Keep gaining experience: The more you do, the more you will learn and understand. You?ll discover which tactics work best for you and which ones don?t. It?s like weeding out the garden – not the most enjoyable job in the world, but when you?re done, all that?s left are beautiful flowers. Keep sticking with it and soon it will be all flowers for you.

9 Reasons Why Everyone Should Strength Train

The general opinion when the general public here the word ?weight training? is of oiled up, macho, muscular men flexing and showing off there muscles. This view often shies a lot of people away from lifting weights?.especially women.

However, some form of strength training can benefit anyone male or female at any age. It provides amazing health benefits that cannot be ignored. They are?

1. INCREASE METABOLISM/MUSCLE MASS
Strength training builds muscle. I know that?s probably the most obvious benefit, but it is extremely important. As we age, we lose approximately a pound of muscle every year after the age of twenty. Even people who exercise regularly, but neglect strength training will still lose ? a pound of muscle a year. This will cause us to get weak and make us more vulnerable to fat gain as we get older because the metabolism is slowing down. You may notice people who eat whatever they want and not gain anything, but as they approach 30-40 their metabolism has slowed and they are starting to gain weight. Strength training is the only way to maintain or add muscle mass as we age, keeping our metabolism running high.

2. IMPROVE BONE MINERAL DENSITY
Not only does strength training stimulate muscle growth; it also stimulates the growth of bone tissue. The stress of strength training on the bones stimulates the bones to lay down more minerals, improving bone mineral density. Similar to muscle mass, bone mineral density is at its peak at around the age of twenty and from there is on a gradual decline for the rest of our lives. This makes us susceptible to injuries and diseases such as osteoporosis as we age. Strength training can help prevent or even reverse these conditions. This is one of the main reasons why women should do some form of strength training, as 1 in 2 women or there about now develop osteoporosis.

3. IMPROVE JOINT STRENGTH AND STABILITY
Increasing the strength of muscles, also greatly enhances the strength and stability of the joints these muscles surround. This is extremely beneficial to prevent injuries as we get older.

4. DECREASE ATHRITIS
Strength training improves our bodies control of our joints, which decreases the stress put on them in day to day activities. This helps reduce the chance of our joints degenerating. Therefore strength training can help prevent or reduce the severity of arthritis, and recent studies are showing it can help reduce the symptoms.

5. IMPROVE VITALITY AND QUALITY OF LIFE
The condition of our muscles is responsible for our ability to perform everyday activities. Muscles are like an engine, if they are well looked after, you can drive it regularly without fear of it breaking down. Strength training keeps our muscles in top condition, making daily activities much easier and enables us to participate in more vigorous activities without fear of injuries or lack of energy.

6. INCREASE FAT LOSS
Muscle is metabolically active, meaning it burns calories. Every extra pound of muscle we add burns approximately an extra 50-100 calories a day. Therefore, the more muscle we have the more calories we burn while we are sleeping, doing daily activities and through exercise. For example, the metabolism can be like a car, the more muscle you have, the larger the engine and the more calories you burn, much like the way a V8 chews through fuel. If we neglect strength training, our metabolism might be closer to that of a scooter or a lawn mower!

7. DECREASE CHANCE OF DEVELOPING DIABETES
The increase of muscle mass, due to strength training increases the use of blood sugars into the muscles, helping reduce the chance of developing diabetes. Also increasing our metabolism through strength training helps prevent fat gain, which is closely related to the development of late onset diabetes.

8. IMPROVE SPORTING PERFORMANCE
This is pretty obvious but a strong athlete is a great athlete. All forms of power, speed and explosiveness come from having a good base of strength. For instance take 2 guys who weigh the same and they perform the Bench Press. Lets say Person A can bench 400lbs and Person B can bench only 200lbs. Who do you think could bench throw 100lbs the highest? Person A you would assume could throw it higher because 100lbs is only 25% of his max Where as Person B would be trying to throw 50% of his max.

9. DECREASE BLOOD PRESSURE
Recent studies have shown that strength training can help reduce blood pressure. Therefore there is a less chance of developing heart disease. If our muscles are stronger, this places less stress on our cardiovascular system while performing day to day activities.

For all you women out there don?t be scared to lift weights, its good for you. You do not have the hormones men do to build large, bulky muscles, so don?t be shy. You will only be able to replace the muscle you had lost through the aging process and at most maybe gain a few more pounds, but that is it. Those pictures you see of women looking like men with massive muscles are due to them injecting male hormones in them, so trust me it won?t happen to you.

So as you can see some form of strength training should be performed by everyone. Men, women, children and the elderly can all benefit from strength training. Most importantly, it prevents our body from deteriorating enabling us to live and enjoy more of life as we age. Strength training really is anti-aging.

Walking Exercise Is Good Among All Exercise

A big study that has been following over 13,000 nurses since 1986 found that those who were healthy and exercising or walking for exercise in 1986 were less likely to have any of 10 major diseases or have had heart surgery by age 70. They also were less likely to have cognitive impairment, physical impairment or mental health problems.

A warm core makes your muscles and joints more supple, which help you, avoid strains and sprains. That makes afternoon or early evening ideal for exercises that tap your muscles, like strength training, stretching, and interval workouts.”Increasing energy expenditure from walking was associated with a similar elevation in odds of successful survival, as those who got more exercise, according to the conclusion of the paper published on the findings of the Nurses’ Health Study in the Archives of Internal Medicine, provide evidence that higher levels of midlife physical activity are associated with exceptional health status among women who survive to older ages and corroborate the potential role of physical activity in improving overall health.

This is great confirmation that beyond helping manage your weight, walking and exercise is a great retirement investment! Even if you can’t put much money into savings, you can save up a nest egg of health for your later years.Walking has long been considered to be one of the more beneficial things we can do to extend our lives and health. With a form of exercise as easy as walking, you would think that more people would join in. While certainly more people are walking on the whole, a great many people that could be are not. Why is this? Most of the time, it is simply because they do not have a plan. This article will lay out a plan that most anyone can do, and show you how to get the most bangs for your walk.As with any walking or exercise regimen, it is important to first consult with your doctor and make sure you are healthy enough. Please check with your doctor before attempting this walking regimen.

The first thing you should do is to gauge your current walking ability. That is, how far can you walk without stopping? How fast can you walk without becoming winded? These are important factors in figuring out an effective walking regimen. Consider your initial walk to be a baseline for your plan.Head out to a measurable walking area such as a track, and walk as far as you can at regular speed. Make sure you warm up first by stretching and loosening up the muscles. At regular speed, walk for as far as you can. When you do get tired or winded, then you should mark down the distance that this occurs. On a separate occasion, go out and test your walking speed. A good distance is to walk a mile, and do it at a good clip. Time yourself for this walk.

Now that you have a couple of baselines, you are able to set up a walking regimen that can work for you. A good start up regimen with walking is to walk about four times per week. If you walk effectively, and get your heart rates moving, then four times per week is a great start. Two of these walks should be quick walking, and two should be more distance oriented. Take your baseline speed number, that is how long you can walk quickly, and add a couple of minutes each time you walk. As for distance, you should walk an extra tenth of a mile, each time that you walk.

It is important to schedule this walking regimen and that you do not depend on just ?finding the time? to walk. If you do the latter, you will quickly see that the time does not materialize out of the air. You have to plan for it.
Another key to success is to make sure that you bring along plenty of water, and that you do not walk during the heat of the day. Walk early in the morning or in the evenings. The last thing you want is to give yourself a heat stroke while trying to improve your health. Get yourself a mile counter, as well as a pulse monitor. These are highly effective at monitoring what you have done, and will help you stay focused on the goal.

There will come days when you are unable to keep your schedule. It is important during those times to try to find the walking throughout the day. Instead of taking elevators, take the stairs. Instead of riding to the diner from work for lunch, walk the two or three blocks. There are plenty of opportunities to walk if you seek them out. Give yourself as steady of a regimen as possible as your body will get used to it.

Once you are in a walking regimen, then you should constantly be challenging your best. You can always up your goals if you find yourself walking faster and farther. Do not try to overdo it in the beginning, however, or you could injure yourself.

Health Benefits of Exercise and Physical Activity:

Reduce the risk of premature death.
Reduce the risk of developing and/or dying from heart disease.
Reduce high blood pressure or the risk of developing high blood pressure.
Reduce high cholesterol or the risk of developing high cholesterol.
Reduce the risk of developing colon cancer and breast cancer.
Reduce the risk of developing diabetes.
Reduce or maintain body weight or body fat.
Build and maintain healthy muscles, bones, and joints.
Reduce depression and anxiety.
Improve psychological well-being.
Enhanced work, recreation, and sport performance.