Fitness without Exercise Fitness without Exercise When you talk about exercise, you feel stress, as if somebody has assigned a punishment. You pale yourself and goes ahead but soon you realize to give up! Why?
The reason being is... you exercises with a strong motive of getting "Weight Loss and maintain a stunning figure" so on the way of success your confidence boost up & you finally give up. You make Exercise feel like a punishment.
Exercise is not a rebuke. It's a one sure way of reducing weight and feel active through out the day. Every individual can not lose the same amount of weight on the same exercise program. However, genetics plays an important role here. Total fitness involves three key ingredients.
a) Cardiovascular conditioning,
b) Strength training and
c) Flexibility.
You need to exercise at least three times a week for a minimum of 30 minutes for any visible changes. The most important thing you must consider is " Proper Scheduling". Uniformity is required once you start off with the exercise. Because if you try to leave it in between you may face lots of problems loosening of skin, wrinkles and lethargic. Therefore always consult your physician before you begin any routine.
Exercise is distinguish into three form. They are as follows:-
CARDIOVASCULAR EXERCISE - Cardiovascular is an aerobic activity that pumps the heart. Walking, swimming, cycling, running, even fast dancing are a part of aerobic exercises. They boost circulation and improve the efficiency of the heart and lungs; plus burn fats within the body. Overtime, you'll find quantifiable increase in your stamina.
MUSCLE STRENGTH - Can be improved by using weight machines and free weights, but always build up routine slowly and under supervision. Weight training will increase your muscle tone and give your body a sculpted look. You'll feel stronger and your metabolic rate will increase (even when you're not exercising). Muscles are good friends, they gobble up calories.
FLEXIBILITY - Helps you to do everything better, makes you feel incredibly sensuous and well conditioned. It makes you fell calmer physically & mentally. Yoga is one of the finest ways to gain flexibility. A flexible body is less likely to get injured, so always begin and conclude any workout with warm -up and cool-down stretches.
Fitness Perks
When you are in a good shape, your heart, lungs, blood vessels & all other body part works vigorously, as they are meant to do. Your muscle strength and endurance reaches new heights, and you can feel your body move with a graceful flexibility. You may not have experienced this before. You are completely uniform.
Lets know how can we activate ourselves without exercising...Sitting at home, grooming here and there, and watching movies or chatting with your friends. What else can you think of... Do you know that while performing this entire task you are actually exercising your body? Your daily work includes bending, lifting, sitting or laying for a long time. This improves your functional flexibility. As one of the great physical therapists Deborah Ellison says, "The stability and mobility of a person, in his or her specific environment improves his functional flexibility". She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion). Even the extra circular activities such as playing basketball, volleyball, squash, tennis, bowling, swimming, running helps to maintain a good and active body. Yoga, gym, workouts & running around your house are some of the kinds of exercise.
DEFINING FITNESS
Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is: "The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. 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 is a major basis for good health and well-being." Fitness not only enables one to achieve higher levels of physical efficiency but also develops a dynamic appearance, which is a must in this highly competitive world. Fitness generates a feeling of mental and physical well-being. Regular controlled exercise improves physical strength and stamina and creates a level of fitness where energy reserves are high and recovery from fatigue is fast.
Physical fitness involves the performance of the heart and lungs, and the muscles of the body. 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.
As you undertake your fitness program, it's important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about the first three factors. However, it is within your power to change and improve the others where needed.
KNOWING THE BASICS
Physical fitness is most easily understood by examining its components, or "parts." There is widespread agreement that these four components are basic.
Cardio-respiratory Endurance - the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Long runs and swims are among the methods employed in measuring this component.
Muscular Strength - the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.
Muscular Endurance - the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Pushups are often used to test endurance of arm and shoulder muscles.
Flexibility - the ability to move joints and use muscles through their full range of motion. The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.
Body Composition is often considered a component of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help you decrease body fat and increase or maintain muscle mass.
WHY A FITNESS PROGRAM ?
A good fitness program should include cardiovascular exercise and a proper diet. Carrying out a fitness program that includes these components will help to increase your muscular strength, endurance, your flexibility, your cardiovascular capacity and improve your nutrition. Performing these forms of exercise regularly is the most efficient way to maintain and improve your fitness level. Improving your physical fitness levels will also improve the your quality of life.
IMPORTANCE OF A HEALTHY AND FIT BODY
A body’s needs, energy to move, to work, keep warm, and to function correctly. The food we eat and the liquid we drink is capable of providing all the elements required to remain healthy. Our bodies rely on us to make the right dietary choices to provide the necessary nutrients needed for the efficient functioning of all vital body processes.
A complex combination of protein for muscle building, carbohydrates and fats for energy and vitamins and minerals to keep bones and blood in good repair is essential if we are to become fit and remain healthy.
The importance of a healthy, sensible diet cannot be overlooked if we are to demand greater performance from our body as we work to become fitter and achieve an overall feeling of confidence and well being.
Understanding our body’s processes and its dietary requirements will enable us to provide it with the necessary fuel it needs to train to become physically fitter. As our general health and feeling of well-being improves we become increasingly able, both physically and mentally, to cope with the stresses and strains of modern living.
Through regular controlled exercise, sensible eating and relaxation, we can achieve an overall improvement of health, which can have a beneficial effect on all aspects of our lives as all vital functions of the body benefit from vigorous activity. Fitness should be a way of life – it should also be fun!
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