Fitness Training - Weight Control
Fitness
Fitness is the proper functioning of heart, lungs, blood vessels and muscles to perform different tasks at optimum efficiency without too much fatigue and tiredness. It represents the overall combination of physical, emotional and mental strength. It also treats or prevents numerous chronic health conditions that are brought by unhealthy lifestyle or aging.
Physical fitness is defined as the body’s ability to function effectively and efficiently in work and leisure time activities. It is necessary for a healthy body and to resist diseases. It is also used for defining two factors: general fitness - the condition of good health and well being - and specific or task-oriented fitness - the ability to carry out specific aspects of occupations or sports. General fitness comprises the factors such as balance, body composition, flexibility and joint range of motion, agility, acceleration, strength, cardiovascular endurance, stamina, speed, coordination and reflexes. Specific fitness is essential for persons to execute a particular activity with a reasonable efficiency.
In fitness, there are five basic components. That includes cardiorespiratory or aerobic endurance, muscular endurance, muscular strength, flexibility and body composition
1. Cardiorespiratory or Aerobic Endurance
It is the capability for doing moderately tiring activities over a period of time. It reflects the ability of your heart and lungs to supply oxygen and nutrients to tissues and remove wastes. Popular cardiorespiratory conditioning activities include jogging, brisk walking, cycling, swimming, rowing, rope-jumping, cross-country skiing, and some constant action games like handball and racquetball.
2. Muscular Strength
It is the ability of a muscle or muscle group to put forth maximum force for a short period of time. It can be measured by a variety of weight-lifting exercises. Muscle strength of the lower extremities is neuromuscular variables influencing the performance in several sports activities such as soccer.
2. Muscular Endurance
It is the ability of a muscle or a group of muscles to maintain repeated contractions or to carry on applying force against a fixed object for a constant period of time. This could be the capability required to hold a two-pound weight above your head for five minutes or the effort required to lift that weight 20 consecutive times. Popular exercises include pullups, calisthenics, situps, pushups, and weight training
4. Flexibility
It is the capability to move joints and use muscles through their full range of motion. It is the elasticity of muscles; and shows how limber or supple you are. Stretching exercises are good for providing flexibility to backs of the upper legs and the lower back. It can be performed slowly 10 to 12 minutes each day without a bouncing motion.
5. Body Composition
It refers to the framework of the body in terms of fat mass and lean mass (bone, muscle, organs and vital tissue). An optimal ratio of fat to lean mass is an indication of fitness. The right types of regular exercises will aid you reduce body fat and enhance or maintain muscle mass. Before exercising consider the factors such as your goals, health, personal habits, age, eating practices, present fitness level, interest, skills and convenience.
