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Physical Fitness

5 Areas of Physical Fitness
It is important to understand that being physically fit is more than just having strong muscles, or having the ability to run 10 miles. To be considered physically fit there are five areas to work on before one can be considered in good physical shape. I have listed these five components of physical fitness and general information to help you understand each. These five components along with a properly balanced nutrition plan can help you live a healthy, active lifestyle.

1. Body Composition.
A better way than using a scale to determine your physical fitness level. Body composition is the relationship between all the lean tissue in the body and fat body mass. Fat mass is the fat throughout the body. Lean body tissue is the muscle, bones, organs and everything else. The ratio of caloric burn between the two: 5 pounds of muscle requires 175 calories/day to sustain, whereas 5 pounds of fat requires only 10 calories per day to sustain( increased lean tissue will improve your metabolism, or caloric burn). Having a higher than desirable ratio of fat to muscle has a negative effect on your health. The health experts have defined obesity as being 20% above your desired weight; a body fat percentage of 20% or higher for men, and 30% or higher for women. The considered normal range of body fat percentages are listed as 12-20% for men, and 16-25% for women. Improving ones body composition is a combination of physical activity to increase/maintain lean muscle tissue and proper nutrition. Body composition can be measured using a variety of different tests; skinfold, bioelectrical impedance, hydrostatic weighing, and circumference test. Personal trainers are a great way to get these measurements, or ask your doctor.

2. Cardiovascular.
The second of the needs is to strengthen the heart and respiratory system.Cardiovascular diseases are the No. 1 killers of men as well as women. By improving this aspect of fitness you increase your chances of a fit and healthier lifestyle. Aerobic fitness is a function of the ability of the heart to pump oxygen to the organs, and the ability of all organs to efficiently use the oxygen. Exercise training and improved oxygen use is a direct function of increased stroke volume capacity. Increasing this aspect of fitness will improve most functions of the body, including muscular use. Steps to improve cardiovascular fitness: (1) Stress heart rate from 60 to 80% of maximum. (2) Maintain this heart rate for approximately 30 minutes (3) Conduct this regimen 3-5 times per week. To determine the maximum, take 220-age, then multiply that number by .60(60%), and also by .80(80%) to get the heart rate range optimal for proper cardiovacular training.

3. Muscular Endurance.
The third component of physical fitness is the ability of a muscle to be used for extended amounts of time or repetitions. This could be the ability to hold a five-pound weight out in front of you for five minutes or the effort required to lift that weight 25 consecutive times. This can be improved by consistently doing similar movements and adding repetitions to increase the muscles abilities.AGAIN: explained as to hold a particular position for a sustained period of time and / or a repetitive muscular movement.

4. Muscular Strength.
The fourth area of being physically fit is the ability to exert maximum force, lifting the heaviest weight you can move, one time(one rep max). It is possible to have muscular strength in one area, while lacking strength in other areas. Sometimes an imbalance of strength in muscles can cause physical injury. This is why it is important to train muscles according to opposite muscle groups(quads/hamstrings, biceps/triceps, chest/shoulders, back/ abdominal). By doing this you will help avoid injury

5. Flexibility.
The last area of being fit is the ability to move a joint through its full range of motion; the elasticity of the muscle. This is how limber you are. Flexibility will naturaly decrease with age, creating a stronger importance to flexability as people get older.You can improve your flexability by putting yourself through stretch techniques to encompass the entire body or all major muscle groups. The best time to stretch is at the end of a workout, while the muscle are still warm. The muscle is more prone to stretch while warm and can help prevent injury.


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