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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 the five components
of physical fitness and general information to help you
understand each. These components along with good balanced
nutritional choices can help you to live a long and healthy
lifestyle.
5 Areas of Fitness
1. Body Composition.
A better way than using a scale to determine your fitness
level. Body composition is the relationship between all
the lean tissue in the body and fat mass. Fat mass is the
fat throughout the body, while lean body tissue is muscle,
bones, organs and everything else. The ratio of caloric
burn between the two; 5 pounds of muscle requires 175 calories
per 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. Health experts define obesity as being 20%
above your desired weight, or a body fat percentage of 20%
or higher for men, and 30% or higher for women.Normal body
fat percentages are generally 12-20% for men, and 16-25%
for women. Improving ones body composition is a combination
of physical activity to increase or maintain lean muscle
tissue along with 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 the organs
to 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 to 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 your range for cardio 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
or repeat a movement many times.
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 decreases
with age, thus creating a stronger importance to this as
one gets older..You can improve this area by putting yourself
through stretch techniques the encompass the entire body
or all major muscle groups. It is best to do stretches at
the end of a workout while the muscles are still warm. Doing
stretches while the muscles are warm will help prevent injury.
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