Whether you’re 30, 40, 50 or more or a yuppie in your mid-20s or even a teenager in college, keeping fit, loving your body and engaging in a regular exercise work-out plan is always a fool-proof way to a healthier you. Physical fitness is your body’s ability to do tasks and leisure activities. It is your body’s capacity to withstand stress, endure and perform certain tasks under certain circumstances.
Physical fitness talks about an over-all focus on the body – the heart, the lungs, the muscles, and the other organs of the body. Your body’s fitness is dependent on your physical limitations and capacities as well as your lifestyle – the food you eat and your daily habits.
Here’s a background on the different components of physical fitness.
- Endurance – the body’s ability to sustain oxygen and nutrients to tissues over a sustained period of time.
- Strength – is the ability of the muscle to exert force for a period of time.
- Flexibility – is the ability to move joints and use muscles in a wide range of activities and movements.
Swimming, running and jogging are some of the activities that can build endurance while pushups and weight lifting are good for building muscle strength.
Your workout should include activities that should develop these components. Remember to have a warm-up before starting your work-out. A warm-up conditions and prepares the muscles for the more rigorous activities of your work-out plan. At the same time, it should end with a cool down, a moment wherein the muscles are given time to relax after a heavy work-out session.
Remember not to overdo your exercise. A daily walk may sound good, but a daily session of pushups may do more harm than good to your muscles. Space your physical activities such that the body is used to a variety of physical activities, ranging from the simple to the more complex, from cardiovascular exercises to strength exercises.
Two to three work-out sessions for a week is a good way to start. As you progress in your activities, you can now increase the frequency or duration of your exercises.
Take note of your diet. If you’re exercising because you want to lose weight at the same time build up your fitness, then the less calorie intake you have the better. Cycling can burn 240-410 calories while jogging can burn 740-920 calories. In general, avoid salty food and sweets. Avoid alcohol, caffeine and nicotine. Lessen your intake of saturated fat and take lots of water.
Of course, keeping fit and staying fit means listening to your body. Allow your body to adjust with each change in routine and exercises. If you’re experiencing cramps, dizziness or prolonged weakness, stop your work-out and consult a doctor. And most of all don’t get discouraged. Take note, achieving the body you want is not an overnight miracle.
A physically fit body does not only spell abs to die for and a flab-free stomach. It also means lesser chances of acquiring lifestyle-related diseases like diabetes and heart disease. It also spells a more active and alert mind, improved ability to cope with stress, and more reserved energy for your daily activities. And let’s not forget a more confident YOU!
Are there specific exercises you do to keep fit? Has your routine changed with the Covid-19 crisis? Let us know in the comments below!