Fitness Secrets

Physical fitness is a set of features a person has in regard to his ability to perform physical activities that require endurance, strength or flexibility and is determined by a combination of regular activity or exercise and genetically inherited ability. It also measures the ability to carry out daily tasks with vigor and without undue fatigue and with sufficient energy to engage in leisure-time pursuits and the vitality to perform at one’s fullest capacity.

Physical fitness is achieved by regular physical activity, proper diet and nutrition and proper rest for physical recovery within the parameters allowed by the genome.

Physical fitness is often divided into following types:

Flexibility: Joint rotation, Static stretching and Dynamic Stretching are all the various forms of flexibility exercises used in warm up.

Cardiovascular endurance: Aerobic capacity describes the functional status of the cardio-respiratory system which includes the heart, lungs or blood vessels. It is defined as the maximum volume of oxygen which can be consumed by ones muscles during exercise. The higher a cardio-respiratory endurance level, the more oxygen is transported to exercising muscles and longer exercise can be maintained without exhaustion which means a higher the level of aerobic fitness.

Muscular strength & endurance: Weight training is a form of exercise for developing the strength and size of skeletal muscles which can provide significant functional benefits and improvement in overall health and well-being.

Body Composition: In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies. The percentage of fat is of most interest because it can be very helpful in judging health in addition to body weight.
An average healthy male’s body should have 12~18 percent fat while in females it is 14~ 20 percent fat. Body fat percentage can be measured in several ways. The most common method is by using measurement calipers to measure the thickness of subcutaneous fat in multiple places on the body. Another method is Bioelectrical Impedance Analysis (BIA), which uses the resistance of electrical flow through the body to estimate body fat.

Agility: Agility is the ability to change the body’s direction efficiently, and this requires a combination of balance, coordination, speed, and strength.

Balance: Equilibrioception or sense of balance is one of the physiological senses which allow humans to walk without falling. When the sense of balance is disrupted, it causes dizziness, disorientation and nausea.

Speed: Some biological factors that can determine a sprinter’s potential are muscular strength, adrenaline use and anaerobic respiration capacity

Task-oriented fitness: A person is said to be physically fit for a particular task with a reasonable efficiency, for example, fit for military service.

Namsing Then
http://www.articlesbase.com/non-fiction-articles/the-fundamentals-of-fitness-77380.html

With the epidemic of overweight people and even children, children and fitness training has become an important topic of interest. While it may not take that much to get children into shape, children and fitness training is something that should be looked at. Just remember that children have tons of natural energy and it’s just a matter of honing it so they get the right amount of exercise.

One thing to keep in mind before you consider children and fitness training is how they eat. This can be the number one problem that a child is not in shape. They get so used to grabbing cookies and chips for a snack instead of an apple or granola bar. Get your children to start replacing unhealthy snacks with healthier ones and they will start becoming healthier almost immediately. This will also help any fitness training to work better for them.

Children and fitness training doesn’t necessarily need to be a complete workout like an adult would have. In fact children love to play naturally and can lose a lot of weight just by running around in the yard for an hour. This is probably the best way for children to get a good workout. Have them run around, jump rope, ride a bicycle, roller skate or any number of things that they find fun. That is very important, make sure the children are having fun, so they don’t give up on it or get bored with it. That way they are more likely to do it on a regular basis, which is needed in order to lose weight and stay healthy. Find something that your child particularly likes to do and encourage them to do it every day or at least a few times a week.

Another good thing when it comes to children and fitness training are dance classes. These are especially good for little girls as they get to socialize with friends and lose weight at the same time. This can be great encouragement if it is something they enjoy. Boys might be encouraged to try a little league baseball team or peewee football team. This gives them the same option of hanging out with kids their own age and still loses weight or get healthy. By encouraging as much fun while getting healthy, you will be more likely to get your children to keep doing what is good for them.

By getting children and fitness training started at an early age, you are building habits that will last a lifetime. The most important aspect is to get them to realize that keeping healthy can be fun. Doing so now can help them live a healthy life for the rest of their lives.

Mike Singh
http://www.articlesbase.com/non-fiction-articles/children-and-physical-fitness-what-can-you-do-to-improve-the-physical-fitness-of-your-children-88669.html

http://www.BrianDevlin.com

Personal Trainer Brian Devlin of Mt. Pleasant SC, demonstrates an entirely bodyweight based method of developing increadible core strength without crunches.

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Por.Pramuck Fitness Training

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so i work at a gym and now want to start doing some personal training but i need to get certified…..i found a website that for $50 you can take the course then test and they mail you the certificate, anyone done this or just ay info on how to get my personal fitness training license?

Don’t do anything via a website. That’s like trying to get that Veternarian license through the mail.

Talk to your boss and ask them what they need you to do to join the ranks of PTs. He will point you in the right direction and he will know exactly what you need to be certified in your state.

from the USA but there are sooo many overweight & obese people also in the US. Why is this so ?? I find this pretty ironical !!
Perhaps that’s a reason why the ‘fitness’ profession is so popular there. No I don’t live in America, neither am I American. What do the people of the US have to say about this ?

Americans are lazy and too busy to take care of themselves. What bothers me is seeing all of the fat and lazy kids. There is absolutely no excuse or good reason why kids are fat and lazy. There are so many options for them and they should have the time to play and be active. Tv is evil. My stepson is fat and lazy. He is sweet and very smart. But his parents just let him do whatever. His dad does try to influence him but only goes so far and is only able to do so much. I think he does the best he can do. No question there. His sister used to be more active but has become very sedentary and lazy. She’s skinny but I’m sure won’t be for long. A good metabolism will only go so far. Her mom is fat and lazy. She’s always on a diet and makes everyone suffer with her. Her kids pick up her bad habits. That’s just one example.

The priorities in the U.S. are different. We only care about money and material possessions. Nothing else seems to matter. Thank God for the people that are different. I don’t know if I would count myself as among them but I do enjoy working out and eating healthy. I had a mom that wouldn’t allow me to be lazy and I’ll be eternally grateful for that. But I am very busy with work, school, volunteering, and family. I know a lot of Americans are and fitness gets put on the back burner. Who has time to cook and eat a decent meal? A lot of Americans don’t. We are all trapped in a cycle that is really beyond our control because it’s all about money and materialism. What else matters? Sacrifice. That is what we hear almost constantly. You must sacrifice for what you want. The latest gadget or tv or whatever.

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Home fitness workouts that'll burn fat and sculpt your body in 4 weeks. Day 10 of Turbulence Training's Buff Dudes and Hot Chicks fat burning workout.

Turbulence Cam – Today's take away lesson: Exercise Gives You Energy!

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With all the advice, workouts, methods and philosophies about strength, conditioning and fitness out there… How do you develop a physical training program that is right for you?

First of all, there are may reasons to get involved in a physical training program… and you must first determine yours is you are to choose correctly.

Some people’s physical training program are targeted toward muscle growth, others toward burning fat, others toward gaining strength, others to meet general fitness goals, etc.

I personally believe a physical training program should be used to improve the physical abilities of cardiorespiratory endurance, strength, power, speed, flexibility, balance, coordination, agility, accuracy and toughness.

A physical training program should improve the physical abilities that are needed to face the challenges of sport, work and life with excellence… basically, allowing us to become better suited human beings for the unpredictable environment in which we live.

Here are the guidelines I use to develop, analyze and evaluate my physical training program:

1) A physical training program should commit to functional strength, superior conditioning and fitness excellence OPTIMIZATION… Not muscular size and aerobic conditioning MAXIMIZATION.

Your physical training program must address the improvement of all the physical abilities… and not just one physical ability at the expense of all others.

The sad fact is, most people get caught up in becoming the best at one particular physical ability… and completely ignore the others.

Who cares how strong you are when the life challenge calls for balance and flexibility.

True physical fitness is a compromise between all the physical abilities and the seamless transition from on ability to another.

2) A physical training program should continue performance improvement through deliberate variation of training methods, intensities and stresses… Not monotonous, unsustainable and long term routines.

There is no one best, one size fits all physical training program that universally fits everyone’s goals, needs, abilities and limitations.

Use variety to produce an environment that keeps the body improving… long term routine will only bring about limited results.

3) A physical training program concentrate on quality physical training and proper technique and then increase the quantity of your training… Leave your ego out of your workout program.

Your physical training program is where you work on your weaknesses and seek improvement… and not a place to show off.

Make sure to perform the exercises correctly before increasing the quantity.

4) A physical training program should focus on core strength and developing a body that functions as one complete unit… Just say “no” to machines.

Isolation exercises on machines teach you to do isolation exercises on machines… a skill which is of little value in the real world.

Make your core strong by including it in all your exercises and use the body as one complete unit… just like you would in the challenges of sport, work and life.

5) A physical training program should train movements through compound exercises, single limb and alternating limb exercises… Not muscles through “isolation” exercises.

Who cares how big your muscles are if you can’t use them to complete a task in the real world.

Train movements that translate into real world performance improvements.

6) A physical training program should train muscular strength, muscular power and muscular endurance for functional strength improvement… not muscular size for appearance.

Strength training should address all aspects of strength… and not be treated as the secondary effect of size seeking.

It is better to be stronger than you look… Than to look stronger than you are.

7) A physical training program should train the anaerobic, anaerobic lactate and aerobic energy pathways for superior conditioning under the greatest set of circumstances… Now only one energy pathway for “specialized” conditioning.

Metabolic conditioning training should address all the energy pathways for versatile conditioning.

Extreme aerobic conditioning is not the measure of fitness excellence.

Sport, work and life challenges are made up of intense flurries of activity broken up be periods of less intensity and rest… not one long, continuous, monotonous, rhythmic activity.

A physical training program should train the physical abilities of cardiorespiratory endurance, strength, power, speed, flexibility, coordination, agility, balance, accuracy and toughness for fitness excellence… Not just one or two abilities creating unbalanced fitness performance.

True fitness is not the maximization of one physical skill at the expense of all others… But the optimization of all physical skills in fluid interaction.

Fitness is a compromise.

9) A physical training program should fortify your strengths while concentrating on improving your weaknesses for the greatest over-all fitness improvement.

It is a waste of valuable physical training time to spend all your energy trying to improve your strength while your weaknesses go untrained

Greater fitness improvement can be made by turning your weaknesses into newfound strengths.

10) A physical training program should be personalized, short, intense and frequent.

Keep the training sessions short and intense for the best results… but don’t forget to throw in some medium intensity, medium duration and high intensity, long duration training for variety.

Varying your workouts this way will allow you to work out more frequently without the fear of overtraining and injury… and prepare you for a greater amount of physical circumstances in the bargain.

Ultimately, any physical training program must be personalized to the goals, needs, abilities and limitations of the individual.

These are the guidelines I use to keep my physical training program on track and the physical improvements coming that will allow me to meet the challenges of sport, work and life with excellence.

So how does your physical training program stand up to these guidelines?

Eddie Lomax
http://www.articlesbase.com/fitness-articles/how-to-develop-analyze-and-evaluate-your-physical-training-program-11090.html

You may have heard it several times before, that physical fitness is important, but is it is really true? Can it can make a huge difference in many lives?

In fact, physical fitness, even in minimal amounts, can help with a variety of health problems. Physical fitness can be anything from a few stretches to avoid cramping, to running, or even a brisk walk. Just twenty minutes a day, three or four times a week, can make a difference.

One of the excuses many make for avoiding this is just being too tired. The ironic thing is that it can actually help you gain energy. By doing even a minimum of exercise, your body will give you more energy to make it through the day. This is especially true when it comes to doing your training in the morning or outside. Doing physical fitness outside can wake you up and refresh you.

Another benefit that comes from such workouts is avoiding muscle cramps. Your program can encompass stretching as well. But you can even just walk around and that can help you avoid muscle cramps. Yes, something as simple as muscle cramps can be helped with physical fitness.

Not only can this help muscle cramps, but it can help you lose weight as well. Physical fitness can help you maintain weight and weight loss as well. Just by taking fifteen or twenty minutes a day to take a walk can help. Even if you just do some extra walking around your home is considered physical fitness and can make a difference.

It can also make a huge difference with a variety of health problems. Physical fitness can help you breathe clearer and can even lower cholesterol. This has even been known to help with heart problems. This is because even losing a few pounds can help ease pressures on your heart. It can not only help you lose weight, but it also helps improve your circulation too.

As you can see, physical exercise is actually a very good idea in the long run. You may have heard it several times before, but it can indeed make a huge difference. It can help with small problems like muscle cramps and fatigue. Physical exercise can also help with bigger problems like heart problems, cholesterol and weight loss as well.

In general, physical training can just make you feel better. There’s really no reason why you shouldn’t consider doing some sort of exercise, even if it’s just a little. Even a little bit can go a long way, so why not give it a shot?

Mike Singh
http://www.articlesbase.com/fitness-articles/are-you-tired-of-hearing-about-the-benefits-of-physical-fitness-94847.html