Definition: The ability to meet the
ordinary and unusual challenges of daily life without becoming overly fatigued.
Physical fitness can be classified into 2 different categories:
health-related fitness and skill-related fitness.
· Health-related fitness includes cardiovascular endurance,
muscular flexibility, body composition, and muscular strength and
endurance.
· Skill-related fitness includes agility, coordination, speed,
balance, reaction time, and power.
Benefits of
Exercise:
· Aerobic exercise reduces the risk of heart disease, stroke, and some
forms of cancer.
· Being active is extremely important for weight control.
· Weight-bearing exercises keep bones strong, which reduces the risk
of developing osteoporosis.
· Exercise is a healthy way of handling stress. Physical
activity causes an increase in the release of endorphins, which produces
feelings of tranquility.
· Strength training not only increases the strength of the muscles; it
also strengthens connecting tissues (tendons, ligaments), therefore reducing
the risk of sports-related injuries.
· By building muscle, the basal metabolic rate (BMR) is increased,
even at rest. In other words, more muscle = more calories burned.
· Strength training is significant in the prevention/management of
Type II Diabetes.
· Exercise is a great way to meet people, enjoy the outdoor
environment, and/or unleash your competitive nature.
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How
Much Exercise is Enough???
When beginning a fitness program, remember the FIT
Formula.
· Frequency: Refers to how often one exercises. The US Surgeon General
recommends at least 30 minutes of moderate to vigorous activity each day.
· Intensity: How hard one is working during an activity. You should work
at between 60% and 80% of your maximum heart rate (MHR).
· Time: The length of each exercise session depends on the intensity of
the activity, and the fitness level of the participant. For example, if one
person is a beginner and decides to start a walking program, he would want to
walk at a moderate pace for 30-45 minutes. A more experienced exerciser would
want to be walking at a more vigorous pace for 40-60 minutes.
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Training
Tips:
· Start out slow. Many people begin a fitness program with intensity
levels that cause extreme soreness, excessive fatigue, and increase the risk of
injury.
· Pick activities that you enjoy doing. You are more likely to stick
with a fitness program if it includes enjoyable activities
· Choose a variety of aerobic exercises such as walking,
jogging/running, biking, swimming, rollerblading, group fitness/aerobics
classes, and others. Participating in different activities provides new
challenges to the body as well as preventing boredom and burnout.
· Exercise with a "buddy." Having someone to exercise with can
be a great motivator!
· Having trouble getting started? Remind yourself why you want to
start exercising and make a list of these reasons. Next, pick a few short-term,
process-oriented goals and reward yourself when you succeed! For example,
instead of having the goal stated as, "I will get in shape," state it
as; "I will exercise at least five days a week for the next three
weeks." In most instances, changing a behavior will lead to the results,
but the challenge is changing the target behavior. Rewarding the behavior
reinforces your commitment.
· Keep a journal recording each exercise session.
· So, you don't think you have time to exercise?? Set an appointment
with yourself and don't break it. Treat that time just as you would an
important business meeting - it can't be canceled except for emergency
situations. Another option is to break up the exercise session throughout the
day. For example, walking on your lunch break, during your break in the
afternoon, and after dinner, would add up to a significant amount of
activity.
· Include some type of strength training at least twice a week.
· Begin each exercise session with a warm up period that consists of light
movements followed by static stretching.
· At the end of your workout, take some time to stretch, relax, and
center yourself. This is the best part of the workout!
· Dress appropriately for the activity. A good pair of supportive
shoes is essential to a safe and effective workout. If exercising outside, be
aware of weather conditions and dress accordingly.
· Drink plenty of water. Ingest 8 oz. before exercising, 8 oz during
exercising, and 8 oz after exercising.
· Have fun!!!!
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