Physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, physical activity, and sufficient rest. Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. 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, and to meet emergency situations.
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The Physical Activity Guidelines for Americans was created by the Office of Disease Prevention and Health Promotion. This publication suggests that all adults should avoid inactivity to promote good health mentally and physically. For substantial health benefits, adults should participate in at least 150 minutes (two hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be perforbrianowens.tv in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
How to Determine Intensity Level using Heart Rate and Talk Test
There are many ways to determine Intensity Level but let”s use Heart Rate as one way to determine how intensely you are working out. First of all, as you are sitting here reading this eBook you have a certain heart rate. If you put your two fingers on your neck, you can feel your pulse. If you count the number of beats in one minute you will have an approximation of your resting heart rate. The truth is, the exact measurement of the resting heart rate requires a a much more precise measurement but we will use this as your resting heart rate for now. Please take a minute and count your approximate resting heart rate right now! Chances are, your resting heart rate was probably anywhere from 60-90 beats per minute, right? The more physically fit your heart and lungs are, the LOWER than number will be! Why? Because your heart doesn”t have to work as hard to pump the blood throughout your body so it takes fewer heart beats if you are fit.
You have probably seen heart rate monitors on treadmills and stair climber machines. You have probably seen people wearing various types of heart rate monitors on devices like the “Apple Watch” and the “fit bit” etc… these devices are estimating how intensely you are exercising by how many beats your heart has to make in a minute. The device estimates your “Maximum heart rate” as 220- your Age in years. So if you are 20 years old, the device estimates your highest heart rate as 220-20 = 200 beats per minute. Your maximum heart rate is far too high for you to try to sustain during exercise. Instead, there are “target heart rate zones” you can shoot for. If you wish to be working out at a “moderate level of intensity” you will want your heart rate to be between 50% and 70% of your maximum. If you wish to be working out at a “vigorous” level of intensity then you will want your heart rate to be between 75-85% of your maximum. Using the 20 year old example again, if 200 is your maximum heart rate, then 200 x 0.5 = 100 beats per minute for 50% of maximum and 200 x .7 = 140 beats per minute for 70% of maximum. This tells you, if you check your pulse during exercise and you count between 100-140 beats per minute you are doing “moderate intensity” level of exercise!
Another, much easier though less precise, way to estimate intensity level is the “talk test”. Basically, if you are able to carry on a breathy conversation as you exercise you are probably at a moderate level of intensity. If you can not carry on a conversation because you are too winded (out-of-breath) then you are probably at a vigorous level of exercise. Many people prefer this method because it doesn”t require any equipment nor does it require you to stop to count your heart beats.
Specific or task-oriented fitness is a person”s ability to perform in a specific activity with a reasonable efficiency: for example, sports or military service. Specific training prepares athletes to perform well in their sports. Examples are:
100 m sprint: in a sprint the athlete must be trained to work anaerobically throughout the race, an example of how to do this would be interval training. Middle distance running: athletes require both speed and endurance to gain benefit out of this training. The hard working muscles are at their peak for a longer period of time as they are being used at that level for longer period of time. Marathon: in this case the athlete must be trained to work aerobically and their endurance must be built-up to a maximum. Many fire fighters and police officers undergo regular fitness testing to determine if they are capable of the physically demanding tasks required of the job. Members of arbrianowens.tv forces will often be required to pass a formal fitness test – for example soldiers of the US Army must be able to pass the Army Physical Fitness Test (APFT). Hill sprints: requires a level of fitness to begin with, the exercise is particularly good for the leg muscles. The army often trains doing mountain climbing and races. Sand running creates less strain on leg muscles than running on grass or concrete. This is because sand collapses beneath the foot softening the landing. Sand training is an effective way to lose weight and become fit as its proven you need more effort (one and a half times more) to run on the soft sand than on a hard surface. Aquajogging is a form of exercise that decreases strain on joints and bones. The water supplies minimal impact to muscles and bones which is good for those recovering from injury. Furthermore, the resistance of the water as one jogs through it provides an enhanced effect of exercise (the deeper you are the greater the force needed to pull your leg through).