Fitness refers to a state of good health that is usually the result of exercise and proper nutrition. But to make the word “fitness” more meaningful, you need to see it as a way of life. Fitness should be everyone’s goal, and a quick look at the enormous benefits it provides should give you the motivation to achieve this healthy condition.
The Benefits
Do you want a healthy heart, a clear mind, strong bones and an efficient digestive system? Would you like to look younger and sleep better? Most of us want these things, and yet, this is only a small sampling of the many benefits of achieving a state of fitness. There have been numerous studies done on the effects of fitness on the body and all of the medical researchers agree that engaging in regular exercise, combined with a sensible eating plan will improve most bodily functions.
Blood pressure and blood cholesterol levels will be lowered; in fact, the entire circulatory system will run more efficiently. This results in more energy and clearer thinking. Another amazing benefit of fitness is a decreased risk of many major illnesses, like Alzheimer’s, cancer, stroke and diabetes. Being physically fit also provides a financial gain because you won’t need to take a host of prescription drugs to regulate certain body functions. Cosmetically, both women and men will enjoy skin that has less wrinkles, giving an appearance of youth. And if you combine all of these benefits, fitness has been shown to improve your immediate health, while drastically slowing down the effects of aging. Fitness can add years to your life, and those years will be filled with health.
How to Get Started
Achieving a state of fitness doesn’t happen overnight, and medical professionals as well as trainers urge a slower approach. There are several areas of the body to target with a fitness program and the first one is the heart. Begin with a simple aerobic exercise like walking, biking or swimming. These types of activities benefit the heart by lowering blood pressure and cholesterol, which are the leading causes of heart disease. It’s estimated that people who exercise regularly decrease their chances of developing heart disease and add an average of four years to their lives. To get the maximum advantage of aerobic exercise, seek to engage in one of these activities for at least 30 minutes, five days a week. But start slowly. Don’t believe the old adage: “No pain, no gain”. If you have pain or discomfort, stop, and consult with your doctor. Pain is the body’s way of telling us that something is wrong, and this sign should not be ignored.
Another area to target in your fitness program is weight training. Start with lighter weights and gradually increase. This type of activity strengthens your bones and muscles. You’ll notice that you will stand up straighter and feel less muscle discomfort after doing physical activity. A good fitness program also seeks to minimize the effects of stress on the body. Engaging in yoga or Tai Chi promotes a healthy state of relaxation. The wrinkle lines will soften and you will get a more restful night’s sleep.
A good rounded fitness training routine includes four elements which are:
0 Aerobic fitness
0 Muscular fitness
0 Flexibility
0 Stability and balance
In part I of this series I will discuss aerobic fitness.
You might be very much into the commitment of fitness and just looking to optimize your results. Or you might have just begun your journey (which is where I am now) to improved health and you want to establish a rounded fitness training routine. Regardless of which category you fit into it is important to base your exercise goals upon these four primary elements of a well rounded fitness training routine.
Aerobic fitness includes any kind of activity you do, from taking a simple walk down a lovely, scenic path to mowing grass and tending flowers in your flower garden. All aerobic activities require oxygen. Regular aerobic fitness exercise increases your body0s ability to use oxygen. How well your body uses oxygen is called your 0aerobic capacity.0 Your goal for good health and long life is to keep your aerobic capacity high. An aerobic capacity in high gear delivers large amounts of oxygen throughout your body efficiently through your heart, lungs and blood vessels.
In addition to keeping your major life sustaining organs working [...]
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In part I of this series I talked about the benefits of aerobic exercise. In this article I will discuss another important element of a good rounded fitness training routine: Muscular Fitness.
A good way to fight age-related muscle loss is to incorporate some weight training into your fitness program. Weight training helps to tone muscles and will improve your appearance.
Research shows that a single set of 12 repetitions with the proper weight can build muscle efficiently. You really do not have to spend a lot of time doing three or more sets of the exercise to acquire results. You can do a complete series of weight training exercises for your arms, shoulders, abdomen, chest, back and legs in 20 to 30 minutes.
Beginners may find they are able to lift only a few pounds. This is fine. Your muscles, tendons and ligaments will get use to weight training exercises and you will begin to see how quickly you progress. One important key here is to start slowly. When you are able to do 12 repetitions with a particular weight, you might increase the weight by up 10 percent at a time.
Muscles need time to recover from work-outs. It is advisable to [...]
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