FITNESS AND EXERCISE

 

FITNESS AND EXERCISE

Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.

 Before the Industrial Revolution, fitness was defined as the capacity to carry out the day's activities without undue fatigue or lethargy. Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. However, with automation and changes in lifestyles, physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, improve immune system and to meet emergency situations.

OVERVIEW

Along with the physical health benefits of fitness, it has also been shown to have a positive impact on mental health as well by assisting in treating anxiety and depression. Physical fitness can also prevent or treat many other chronic health conditions brought on by unhealthy lifestyle or aging as well and has been listed frequently as one of the most popular and advantageous self-care therapies. Working out can also help some people sleep better by building up sleeping pressure and possibly alleviate some mood disorders in certain individuals.

 

Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines, which promote the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases. This is often presented in textbooks as a triangle made up of three points, which represent physical, emotional, and mental fitness. This has led to an interrelation of human fitness and physical attractiveness that has mobilized global fitness and fitness equipment industries. Physical fitness has been shown to have benefits in preventing ill health and assisting recovery from injury or illness. A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory or only weight training.

A comprehensive fitness program tailored to an individual typically focuses on one or more specific skills, and on age or health-related needs such as bone health. Many sources also cite mental, social and emotional health as an important part of overall fitness. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability (i.e., endurance or strength). Fitness is defined as the quality or state of being fit and healthy. Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten. The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations.

EXERCISE

AEROBIC EXERCISE

 

This form of exercise is an important part of all training regiments, whether for professional athletes or for the everyday person. Cardiorespiratory fitness can be measured using VO2 max, a measure of the amount of oxygen the body can uptake and utilize. Aerobic exercise, which improves cardiorespiratory fitness and increase stamina, involves movement that increases the heart rate to improve the body's oxygen consumption.

 

This form of exercise is perfect for people with achy hips, knees, and ankles.

Walking – Moving at a fairly regular pace for a short, medium or long distance.

Treadmill training – Many treadmills have programs set up that offer numerous different workout plans. Jogging – Running at a steady and gentle pace. This is a good full-body exercise for those who are looking to strengthen their core while improving cardiovascular endurance.

Cycling – Riding a bicycle typically involves longer distances than walking or jogging. This is another low-impact exercise on the joints and is great for improving leg strength. This form of exercise is great for maintaining weight and building a cardiovascular base to later perform more intense exercises.

Working on elliptical trainer – This is a stationary exercise machine used to perform walking, or running without causing excessive stress on the joints. One effective cardiovascular activity would be to switch between running and walking. Typically warm up first by walking and then switch off between walking for three minutes and running for three minutes.

Swimming – Using the arms and legs to keep oneself afloat in water and moving either forwards or backward.

 

ANEROBIC EXERCISE

 

It is a fast, high-intensity exercise that does not require the body to utilize oxygen to produce energy. It helps to promote strength, endurance, speed, and power; and is used by bodybuilders to build workout intensity. Anaerobic exercise features high-intensity movements performed in a short period of time. Anaerobic exercises are thought to increase the metabolic rate, thereby allowing one to burn additional calories as the body recovers from exercise due to an increase in body temperature and excess post-exercise oxygen consumption (EPOC) after the exercise ended.

 

A muscle action in which no visible movement occurs and the resistance matches the muscular tension.

Sprinting – Running short distances as fast as possible, training for muscle explosiveness.

Interval training – Alternating short bursts (lasting around 30 seconds) of intense activity with longer intervals (three to four minutes) of less intense activity. Weight training –  A common type of strength training for developing the strength and size of skeletal muscles.

Isometric exercise – Helps to maintain strength. This type of activity also builds speed and endurance.