Fitness along with also also Wellness Principles – Part 2 – Exercise along with also also Fitness
- June 9, 2017
- Posted by: marlenedubois
- Category: CPR Training
Being physically fit provides a foundation for overall health along with also also well being (Health along with also also Fitness Principles). We can define physical fitness as, the physical attributes along with also also skills which one has which allows them to perform the tasks of daily living effectively along with also also alertly, while leaving an adequate amount of energy in reserve for recreational along with also also/or emergency activities (Health along with also also Fitness Principles). When we hear the term, physical fitness, we typically think of activities such as running, jumping, or lifting weights. however, fitness involves much more than how much you can “lift”, how fast you can run, or how high you can jump (Physical Activity along with also also Health).
Practically speaking, the idea has more to do with your ability to easily along with also also effectively carry out common activities like shoveling snow, back packing, mowing grass, or playing with your children.
What can exercise do for me?
Regular physical activity has been associated with decreased risk for many illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide the following benefits:
o Decreased risk of heart disease
o Decreased risk of heart attack
o Lower total cholesterol
o Lower blood pressure
o Decreased risk of being overweight or obese
o Decreased risk of stroke
o Lower stress levels
o improved upon sleep
o improved upon physical appearance
o Increased energy along with also also strength
o Stronger heart, lungs, bones, along with also also muscles
(Why Should I be Physically Active, AHA)
As with some other components of wellness, the transition to becoming more physically fit requires lifestyle adjustments. In order to reap the benefits of regular physical activity you must be able to make a lifelong commitment to your program (Fitness Fundamentals). the idea isn’t necessary to have any special equipment, or to join a health club or gym. the idea only requires which you participate consistently in some type of moderate – vigorous physical activity. Again, This specific does not need to be limited to traditional health club style exercises. Use your imagination, along with also also select activities which you can enjoy. For example, rock climbing, hiking, rowing, or dancing might be excellent alternatives to the typical exercise program.
Regardless of your current health or physical condition, the idea is actually always a not bad idea to have a physical examination before undertaking any exercise or nutrition program. This specific is actually especially true if you are over the age of 35 along with also also have been inactive for several years (Fitness Fundamentals). There are several some other indications which might also suggest the need to consult with your physician before starting:
o High blood pressure
o History of heart disease
o Dizzy spells
o Difficulty breathing after mild exertion
o Arthritis or some other bone ailment
o Muscle, ligament, or tendon problems
o Known or suspected disease
o If you smoke
Although there are some modest risks which go along with exercise, the idea has been well documented which the risks associated with inactivity, along with also also/or being overweight are much, much greater (Fitness Fundamentals).
A properly designed fitness program should always focus on balance. In some other words, a program should address each component of fitness. According to The Aerobics Fitness Association of America, there are 5 components of fitness (Yoke, et al).
1. Muscular Strength
2. Muscular Endurance
3. Cardio-respiratory endurance
5. Body Composition
In addition to including balance in your routine, you should always begin the program development process by establishing a set of realistic goals. the idea is actually unfortunate which the majority of information about cardio along with also also strength training which people hold as true are nothing more than “urban legend”. I have listed below several of my favorite fitness along with also also exercise myths:
favorite Exercise Myths
1. “If you stop weight training the muscle which you have built will turn to fat.” As bodybuilding legend, Franco Colombu once said, “which might be like saying which an apple can turn to an orange.” Muscle along with also also fat are two completely unique types of tissue. Therefore, the idea is actually impossible for fat to “turn into” muscle. Likewise, the idea is actually not possible for muscle to “turn into” fat.
2. “Weight training makes women have a masculine appearance.” Proper weight training will help almost anyone to look healthier by improving body composition along with also also doing the body look more tight along with also also firm. The huge muscles which are seen inside professional women’s bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not simply by strength training alone.
3. “You need to spend a great deal of money on dietary supplements to be successful.” The foundation of any exercise program is actually built upon the combination of a balanced diet, plenty of rest, along with also also a well designed exercise regimen. Supplements are definitely not necessary for strength trainers or endurance trainers regardless of their fitness level.
4. “the idea takes expensive machines along with also also workout equipment to build a quality physique.” Although the idea is actually desirable to have a few basic pieces of equipment at your disposal, the idea is actually very possible to design an effective workout routine with no equipment at all. There is actually a great deal of research which has demonstrated quite a few advantages to “low tech” functional strength training programs. This specific doesn’t mean which you should avoid the fancy weight machines. however, you should keep in mind which some of the greatest physiques in history were developed with little or no exercise equipment at all.
5. “Weight training will make you muscle bound along with also also stiff.” Actually, research has demonstrated which when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.
Designing Your Program
As you begin putting together your program, the idea is actually helpful to use what is actually known as the FITT formula.
F = Frequency (how often you exercise)
I = Intensity (how hard you are working when exercising)
T = Type (what type of exercise is actually being done?)
T = Time (how much time is actually spent exercising)
The American College of Sports Medicine has established specific guidelines concerning the FITT formulas for both cardio-respiratory training along with also also strength training. The guidelines for Cardio training are as follows:
o Frequency = three – 5 times per week
o Intensity = 55 – 0% of max heart rate
o Time (or duration) = through 20 – 60 minutes
o Type = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, along with also also dancing
o Beginners = Start by working at approximately 55 – 70% of max heart rate
o Hydration = be certain which your body is actually adequately hydrated before along with also also after exercise Approximately ½ – 1 cup of fluids per 15 minutes of vigorous activity
o Warm Up = an exercise session should always begin that has a brief warm up period of about 5 minutes. Warming up consists of light activity such as walking or cycling
o Cool Down = Always slow down your pace during the last several minutes of your exercise session in order to allow your heart rate along with also also core body temperature to gradually return to normal
o Over exertion can be hazardous to your health. Be certain which you are training at an intensity which is actually appropriate relative to your age, fitness level, along with also also personal health condition.
the idea is actually extremely important which you are exercising at an appropriate level of intensity. There are several methods which can be used to measure how hard you are working. The method which you choose will depend on what type of equipment which you have at your disposal. The two most common measures of intensity are heart rate, along with also also the talk test.
As mentioned earlier, your training heart rate should be through 55 – 0% of maximum heart rate, depending on your current fitness level along with also also goals. (Consult with your physician to determine if This specific range is actually appropriate for your personal condition). You can use the following formula to approximate your target heart rate.
220 – Age = Max Heart Rate
Max Heart Rate x .55 = beginners level training heart rate
Max Heart Rate x .70 = Intermediate level training heart rate
Max heart rate x .0 = advanced level training heart rate
The most common measure of intensity, however, is actually “The Talk Test”.
Basically, if you can speak conversationally (however not get enough air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 – 0 % of MHR. If speech becomes broken, you are exceeding the desired range.
Next we will discuss strength training. There are many health benefits associated with strength training which are often overlooked by recreational exercisers. A few of the benefits include:
o Increased motor performance
o Increased bone density
o Decreased risk of injury
o Increased metabolic rate
o Increased capacity to perform work
Strength Training guidelines
o Frequency = Two – Three non-consecutive days for beginners
o Intensity = Perform each movement to muscular fatigue or near muscular failure
o Type = The most common forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands.
o Time (or volume) = Beginners perform one – three sets of eight – fifteen repetitions per exercise.
o Progression = Increase weight by approximately 5% when you are able to reach your repetition target on two consecutive training sessions.
o Exercise Order = the idea is actually most desirable to work through largest muscle group to smallest muscle group.
o For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches
o Breathing = Always exhale on the positive (concentric) portion of the movement. In some other words, exhale when you exert force. NEVER hold your breath when strength training.
o Tempo = Move the weight in a slow along with also also controlled manner. Many favorite methods recommend two seconds for the positive phase, followed by four seconds for the negative phase of the lift.
o In my opinion, the idea isn’t necessary to count your tempo. Just embrace the concept of slow along with also also controlled movement.
o Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement
o Regularity = you must work out consistently to benefit through strength training. At least two non-consecutive sessions per week are required on a consistent basis.
As with cardio training, the idea is actually necessary to begin all strength-training sessions that has a brief, 5 minute warm up period. At the conclusion of your strength routine, you should conclude that has a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.
Tips for finding time
1. Wake up an extra 30 – 60 minutes early to exercise before your workday starts.
2. Take a brisk walk on your lunch break.
3. Begin your workout immediately upon arriving home through work.
4. Incorporate exercise into family time. Take everyone out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.
5. Split your exercise into two separate sessions, fifteen minutes inside morning along with also also fifteen minutes inside evening.
6. Schedule your exercise just like you might any some other appointment. Put the idea in your Palm Pilot, Day Planner, or Outlook Calendar.
Developing a realistic plan of action before adding exercise to your schedule is actually necessary to ensure your long-term success. doing any change to your lifestyle requires commitment to change. Identifying potential roadblocks to your success will help you to make more realistic plans. The number one reason which people site for failing to exercise is actually “lack of time”.
you should examine your daily work along with also also activity schedule thoroughly to determine where you can fit exercise in to the mix. For more detailed information about developing an effective training routine the idea may be helpful to consult that has a professional personal trainer. There are also quite a few qualified personal trainers which offer online coaching for those who don’t develop the time to work that has a trainer in person.
As mentioned earlier, regardless of your current health or physical condition, the idea is actually always a not bad idea to have a physical examination before undertaking any physical exercise or nutrition program.
YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000.
(YMCA of the USA)
Yoke, Mary, along with also also Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics along with also also Fitness Association of America, 2003.
(Yoke et al.)
“Fitness Fundamentals.” Guidelines to Personal Exercise Programs. President’s Council on Physical Fitness along with also also Sports.
Sept 2005 .
YMCA of the USA. Principles of Health along with also also Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999.
(YMCA of the USA)
“Why Should I be Physically Active”. American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620
(Why Should I be Physically Active)
American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996