Fitness is the essence of health. Fitness is the ability to do normal everyday tasks with full alertness and vigor without worrying about fatigue afterward, and with extra energy in reserve. Which can be useful when emergencies arise or during leisure and recreation.
Overall fitness program must be the primary goal every person must try to achieve.
In fitness, no one is ever too young or too old for improvement. Fitness can be improved by engaging in aerobic exercises and through strength training. There are three components of overall fitness that every person must focus on working out in order to be in healthy, tip-top shape.
These are strength training, cardiovascular workout, and of course, a healthy diet. Stay strong by building muscles. Fitness program should include a workout routine which aims to build muscles.
It is “use it or lose it” for muscles. Aging causes a decrease in muscle mass if a person lives an inactive lifestyle. Fortunately, there is a solution to this.
Loss of muscle mass can be replaced by engaging in strength training.
Flexibility exercises, strength training, and cardiovascular workout surely boost fitness. But of all these, cardiovascular workout is the most important. Cardiovascular exercises condition and develop the cardiovascular system and the large muscle groups.
That is why if a person is too busy to workout, he should at least do aerobic exercises with whatever free time he has. So long as cardiovascular exercises are done then the heart, blood pressure, and cholesterol levels will be fine to keep a person stay happy and healthy. Get a fitness program that will best suit you.
Every fitness program is different.
You may have surgical history where a fitness program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.
Set realistic targets. Would you not be frustrated if you set your mind into reshaping your body in month? Make sure that the body you desire in the set period of time is achievable and realistic.
The fitness program should also be practical and will not give you false hopes. It is important to be aware of the obstacles you encounter in your daily living. This will help you know what fitness program is satisfactory. And once a fitness program has been reached, then you can set goals and timelines that are realistic.
Exercises should work on your muscles.
The main reason is that when you develop muscles, you burn more calories, and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
Be systematic in working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results.
You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof that a feat was successfully accomplished.
Perform a set of exercises in ten repetitions.
Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work.
And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.
Be flexible and perform a variety of exercises. Every fitness program should have a variety. You can change your exercises and goals every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a fitness program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone, but you learn from experienced people. Practice self-discipline, keep yourself motivated, work harder everyday, and add variety. Doing these things, you will discover that a lot of programs will work for you.
Have a daily workout.
It will not only give you a healthy body but also help in purifying your body and mind through the release of your aggressive endorphins and emotions. Through exercise, you can take in more oxygen allowing your body to pump blood faster. Choose an exercise or fitness regimen that you know you can handle.
Not all exercises work for everyone. So be sure to get your research done first, especially if you are eyeing on a new exercise program. Talk to your body and see how far you think your system can go before deciding which fitness program to pursue.
You have to know what the proper exercises are that will have you sweating and losing unhealthy fat. Doing activities that can improve your confidence of yourself and setting up realistic goals. Scientists concur that exercise strengthens our short-term memory.
Mild intensity exercise of just thirty minutes enhances short-term memory.
Scientists conducted two studies on active and healthy subjects. Subjects were to memorize lists of words either before or after training. Or before or after a rest period.
They had to cycle at mild intensity for a period of thirty minutes. Compared to the rest period, subjects performed the best at immediately recalling the words when they exercised before learning. In the second experiment, subjects were told to wait between memorizing and recalling for thirty minutes.
The study showed that exercising before or after learning resulted in better performance for recalling the words. But the best score for recalling was when the subjects did the exercise after learning the words. The research suggests that aerobic workouts improve our short-term memory.
Exercise before learning helps immediate recall.
However, when people had to wait to recall the words, they performed best when they exercised after memorizing the words. This improved memory did not come at the expense of making more mistakes during remembering. Exercise to get a good night’s sleep.
Since proper sleep is needed to get the toxins out of your system. It would be ideal get the right workout that will induce you to sleep properly and restfully. Make it a habit and be sure to protect your sleeping environment from distractions such as TV, computer, or too much lights.
Studies have revealed that yoga and meditation produces beneficial physiological effects to the body. And there has been a growing consensus in the medical community to further study the effects of meditation. In the near future, who knows, yoga and meditation might become a science itself!