Being physically fit depends on how well a person's body uses energy, how much oxygen is consumed and how efficiently the body converts that energy into a more solid form. But, it also depends on what we mean by physical fitness. If you're enthusiastic about becoming physically fit, read this article to find out what it means in practice.
What does it mean to be physically fit?
Being physically fit entails getting stronger and increasing muscle mass while decreasing fat mass with regular exercise regimens and maintaining a healthy cardiovascular level through consumption of proper nutrition. These are important factors in developing overall well-being as they contribute to mental clarity, stamina and general health among other benefits.
But how does a person go about becoming physically fit. The answer is simple: invest in a good exercise regimen, eat well and be consistent.
Critical factors in developing physical fitness
The first step to becoming a physically fit individual is investing in an exercise regimen. This requires you to be consistent with your workout routine and make sure that you're doing it right. Here are the steps to follow in order to be physically fit:
1) Understand the type of physical fitness you aspire to develop - Your goal when working out should be identifying what type of physical fitness it is that you want to achieve. You'll have to do some research and decide which exercises or activities will suit you the best.
2) Evaluate your physical fitness - This involves determining your current level of physical fitness with minimal effort. You can do this by measuring your weight, body measurements and waist circumference. These are among the parameters that determine levels of physical fitness that a person has in varying degrees and is an important factor in identifying certain level(s) of ones' abilities.
3) Determine your priorities - In order for an exercise regimen to work for you, it must be consistent and you must commit to it. You must make sure however that what you're doing is working for you if you want to see results. For instance, you may want to start with a light weight to gauge your strengths and weaknesses with regard to getting stronger.
4) Develop a workout routine - This first entails choosing what your goals are and determining the type of workout regimen you want to follow. It would be most effective if you went through a series of workouts that were individualized for your needs. For instance:
a. A beginner's workout routine would be designed for individuals who are new to working out or those who have never completed one before or had no prior experience at all in working out regularly. This is usually done as a period of progress and as a guideline for defining ones' abilities.
b. Intermediate workout routines are usually more specific in terms of intensiveness and frequency of exercises, while advanced workout routines are meant for those who want to incorporate heavy weights or as a challenge. These also vary on other aspects depending on the individual's fitness level.
5) Develop an exercise schedule - This is done through determining how often you intend to work out. You can also choose your days off, which can either be full or part-time depending on how you wish to manage your schedule. The ideal goal is to work out no less than 4 times per week at least for 30 minutes each time at minimum intensity level one and ideally longer if your situation allows it.
6) Accurately measure your weight, body measurements and waist circumference - Another important factor in becoming physically fit as it helps you monitor your progress. You can use a scale which shows you how much weight you're gaining or losing by noting the difference between the weight that is recorded and the previous one. For instance: if you weigh 45kg when you started working out and now weigh 45 kg, that means you have lost 5kg in total.
7) Maintain a healthy lifestyle - This entails ensuring that your daily routine is well-balanced. You should make sure that you get a minimum of 7 hours of sleep each day, as this is necessary for a healthy life. Also, make sure that you engage in activities that don't include activities such as smoking, excessive alcohol consumption and such which can result in poisoning the body and impacting on its ability to work effectively over a period of time.
8) Breathe properly during your workout - The common mistake most people tend to make when working out is not inhaling or exhaling properly. Proper breathing ensures that the blood circulates throughout the body properly and ensures a healthy workout routine. In order for your muscles to retain their elasticity, it's important that your blood circulates effectively through them.
9) Perform a warm up - This is the most overlooked step in working out, especially for beginners. A warm up is necessary in order for your body to be prepared for the challenging workout to come. A proper warm up prepares your muscles by loosening them and prepares them to perform at a higher intensity level when you start exercising. For this reason, it's vital that you do not skip this step as this can have detrimental effects on both your physical fitness and well-being as a whole.
Tips on how to become physically fit
1) Know yourself - This entails learning more about yourself and defining what type of physical fitness you want to develop so that you can create an exercise regimen that will suit you best.
2) Stick to your exercise routine - Just like in any other aspect of life, consistency is key here. If you want to see any results from your workout, it's important that you stay consistent with it and keep going even when things are not working out for you or you doubt your abilities.
3) Keep a healthy lifestyle - Maintaining a healthy lifestyle is necessary in order for the physical body to remain healthy and perform effectively at all times. The key aspects of maintaining a healthy lifestyle include getting enough sleep, eating healthily and being well-hydrated as these are fundamental to a person's overall well-being.
4) Set realistic goals - This is especially important for people who are just starting out with an exercise regimen and have little to no experience with working out. Setting goals that are attainable is key in terms of making progress and staying motivated.
5) Know your limits - Being physically fit does not mean you have to push yourself to the limit at all times. It's important that you push yourself just enough in order to get the results you want, but ensure it doesn't impact negatively on your physical fitness or well-being as a whole.
6) Stay motivated - Maintaining motivation is necessary in order to stay consistent and go beyond what you think you're capable of doing. It's important to remember that everyone has their own limitations and while it's okay to push yourself, you should maintain an inner motivation that gives you the drive to carry on with your exercises without losing faith in yourself or becoming demotivated.
7) Stay positive - Just like with everything else in life, a positive attitude is necessary if you want to succeed. Never let negativity affect your workout routine and keep a positive outlook on things as this will help motivate you to go beyond what you might think your limits are.
8) Keep records - This is another key aspect especially for beginners as it allows them to monitor their progress over time and see how far they've come since the start of their exercise regimen.
9) Exercise regularly - You should remember that it takes at least six weeks of constant workout to see any results. This is why it's important to stay consistent and monitor your progress over time.
10) Stay safe - Always make sure that you exercise in a safe manner and in a controlled environment. While it's important to be cautious when working out, this should not prevent you from trying something new or challenging as this will hinder your progress.
11) Push yourself harder - This is especially true for those who are already physically fit as they tend to start seeing the same results after some time and find themselves with little motivation to continue with their routine regularly. It's important to push yourself harder if you want to get the results you want.
12) Listen to your body - Your body is very sensitive and worked out that it can tell when something doesn't work out and will try to warn you. For instance, a person with a very low level of fitness may feel tired while working out, while a person who is already fit may feel too hungry or thirsty, or just have muscle pain. Pay your body the attention it deserves by listening to what it's telling you.
You should always remember that it's as important for you to take care of yourself as it is for all other aspects of your life. In fact, your physical fitness can affect every other aspect of your life as it's our physical body that carries us through life. Therefore, you should never be afraid to take care of your body because the more healthy and fit you are, the more you can enjoy life in general.
As a result, if you've decided to work out, congratulations on making the right decision and go get those results!
muscular strength: how to build muscle and get stronger
In weight lifting or calisthenics, your muscles are challenged to a degree they have not yet been exposed to. Muscular strength is what is being measured here. In order for muscle to become stronger, it has to undergo stress and overcompensate. This process is called "over-recovery."
Over-recovery causes micro tears in your muscles fibers. The body then repairs the damage caused by this recovery process (by repairing the micro tears). This creates a "stronger" muscle fiber which can recover faster and more efficiently, thus helping you with your next set of repetitions.
There are basically two ways to increase the amount of over-recovery your muscles go through…
1. Increase the weight you lift by at least 5 percent per week.
2. Increase the repetitions you do by at least 2 more per week.
3. Increase the number of sets you do by 1 or 2 more each week.
So in other words, if you did 4 sets last week for an exercise and you did 5 sets this week for the same exercise, then you grew stronger because your muscles can now recover better.
So how do you increase a "percentage" of 5%?
Simply, add five percent each week. Thus, 5% each week would mean adding one percent each week. That's really easy to do and there is no risk of over-recovery (you'll see the result after a few weeks).
This method is great for those who are trying this for the first time and want to avoid being too sore following their workouts. You can use this method for other types of exercises, but you need to find out what works best for your muscles in order to get the most benefits from it.
Here are some other tips that might help with your workout.
1. Warm up with low weights.
2. Rest at least one full day between workouts that work different muscle groups (abdominal, arms and legs)
3. Try not to work the same muscles every day because this can be dangerous and lead to over-recovery too quickly.
4. Drink plenty of water before and after your workout so that your body is well hydrated during the duration of your workout.
5. Make sure you don't do too much on the same day as you may not make it through the day without hurting yourself.
6. Make sure you are well rested before starting a new workout routine or program.
7. Listen to your body and do not push it beyond its limits (no hard-core workout should last longer than 30 minutes).
8. Only work out when you are well rested and ready to go (this will help prevent over-recovery or injury).
9. See how long you can work out in the morning and give yourself an hour between breakfast and working out.
10. Make sure to stretch after your workout (flexibility is important for muscle recovery).
11. Learn about your body and adjust your workout accordingly. Here are some other .
Flexibility: what it is, how to improve it
Flexibility is the state of the body's ability to bend toward a particular direction without pain. The term "flexibility" is often being used to refer to the ability of a person to move or exercise his/her joints. In reality, flexibility refers both to joint mobility and muscle range of motion, as well as body segmental movements. If a person has more than one level of flexibility, they are said to be more flexible than someone with less flexibility levels. The benefits of increased flexibility include improved performance in all sports, but also better balance and coordination, quicker reflex times and a lower probability of injury.
The benefits of increased flexibility include improved performance in all sports, but also better balance and coordination, quicker reflex times and a lower probability of injury. To achieve increased flexibility, it is important to keep in mind that flexibility is the sum of two factors: range of motion and muscle strength. The range of motion refers to the extent to which a joint can move. This can be expressed in degrees (e.g., 90°) or in inches (e.g., 3-4 inches). This is also known as ROM (range-of-motion) or laxity, a term used during rehabilitation rehabilitation.
Muscle strength plays a role in the movement of a joint or other parts of the body. The stronger a muscle is, the more force it can apply to an object. This also plays a role in flexibility, as muscles can help increase range of motion, but if they are too weak, they impede motion. Muscle strength can be increased with training through one-legged squats, leg presses and other exercises that strengthen the muscles used for flexing or extending a joint or limb.
In order for increased flexibility to occur after exercise, it is important to stretch the muscle groups used during exercise and not just their joints. Stretching the muscles allows them to remain strong and function properly, while increasing motion at the joints.
Another important aspect of increasing flexibility is the type of movement used for stretching. In order to prevent injury, it is best to use static stretching, in which one holds a stretch for 10 seconds to 60 seconds. This is especially important when doing strenuous activities like weight lifting and martial arts. If a muscle group has been strengthened by exercise, however, it will be less likely that static stretching will result in injury while still providing benefits if performed properly.
How to do proper static stretches: To do a proper stretch, hold your body's position in each position for 10 seconds to 1 minute and then move on to another position. In general, you want to make sure that you do not bounce while doing a stretch. Bouncing while stretching can cause injuries. It is also recommended that whenever you try new stretches, or if you are unsure of the safety of a stretch, consult your doctor or physical trainer before doing the stretch.
To summarize, increased flexibility is gained through focused stretching to strengthen muscles and improve range of motion at a joint level. As long as one does not over-exert themselves during exercise or improper static exercises are not performed, increasing flexibility should be safe and beneficial for all.
1. Stretch after exercising because this will help prevent injuries from occurring and it can improve overall posture too.
2. Do not bounce when stretching, this is especially important for your calves, which could be strained or pulled if you push back too hard.
3. Do not stretch an injured muscle group unless it is a muscle that has been strengthened through exercise (this will help prevent over-stretching injuries).
physical trainers: what they do and how much they earn
A physical trainer's primary objective is to help people achieve a higher level of fitness. A professional physical trainer must be able to motivate clients and teach them the proper way to work out in order for them to lose weight, build muscles or tone up.
Physical trainers earn approximately $40,500 a year. They also receive many benefits such as medical insurance, paid time off, paid holidays, training opportunities and a 401(k) retirement plan with matching funds from their employers. To become a certified physical trainer one must have completed at least two years of undergraduate college coursework as well as a degree from an accredited physical therapy program.
Physical trainers have many responsibilities once they start their careers. They must design each exercise in order to promote full body health and fitness. Physical trainers must constantly keep up with the latest advancements in physical fitness in order to make sure that they are always working with the latest proven techniques.
The job of a physical trainer is an exciting and fulfilling one, but it is also a demanding job that requires working long hours, such as early mornings and late evenings. There is an ever increasing demand for certified physical trainer's as people are becoming more concerned with their own health.
How can you avoid injuries?
Did you know? If your goal was to get injured while exercising, you should:
1. Do the same workout every day after a week or two.
2. Only do the same workout with no changes, even if you are getting bored with it, and even after your body is sore and needs a day off.
3. Be sure to overwork some muscles while ignoring others to induce strain injuries that might require surgery in order to recover from.
5. Do not take any days off from exercise at all, even when you're sick or injured! Being in top physical condition requires you push through all kinds of pain!
6. If you're injured, make sure to keep working out until you're totally crippled. If a body part is seriously injured, maybe your doctor will let you try moving it by next month after another surgery and lengthy physical therapy.
7. If your knee starts hurting, just keep trying knee extensions and other exercises that strain the joint! It's pain free because it's in a high-rep zone!
8. Ignore the warnings from surgeons who tell you to stop exercising after surgery, especially if you have new injuries or pre-existing conditions that should prevent you from using certain muscles at all.
9. Do not do any type of weight loss exercise at all! Eat like a pig and never work out to lose weight!
10. Don't do a lat spread or other stretch after you wake up in the morning. You'll have time to relax and recover in the afternoon!
11. Don't "cheat" by skipping rest days after exercising, even if you feel like it's too painful. It's better to be sore than to get injured, so rest properly and don't skip days! If you're just getting started with exercise, opt for consistency over speed instead of the opposite.
12. Do not drink water before exercising to avoid dehydration.
13. If you're sore after exercising, don't take a day off from exercise for the following 3 months or so, even if you're in pain! Pain is your body's way of telling you to stop allowing injury to occur!
14. If your upper back starts hurting from lying down from working out too much, just do more sets of that the same exercise and keep lying down!
15. If your knee hurts, keep walking on it!
16. If you do any type of exercise for more than an hour and it's not getting any better and you're getting really sore, give up before you hurt yourself even more!
17. If your upper body is tremendously sore after a workout but your legs are fine, that's a sign that you may have become overtrained at a certain muscle group, which could lead to injury if the pain goes on too long. It should get better by the next day or two.
18. Try to lift a weight with a terrible form and see how long it takes before you get hurt!
19. If you are lifting weights over your head and the dumbbell falls on your neck with no warning, try not to sue the gym or the company that makes dumbbells.
20. If you have poor posture, do not fix it, so it will be easier to injure yourself!
21. If you feel pain in your lower back from doing too many ab crunches, do more of them and keep feeling pain!
22. If you feel pain in your neck, shoulders or arms after working out, keep exercising anyway and ignore the pain!
23. If there is still pain in the same area of your body after a few months later, it probably was a strain injury and you've been ignoring it too long. Stop exercising!
24. If you have chronic injuries from working out or injured yourself by lifting weights, keep being a masochist and don't stop working out for nearly 2 years until it gets better!
25. If you have chronic injuries from working out or injured yourself by lifting weights, keep being a masochist and don't stop working out for nearly 2 years until it gets better!
26. Do not be a victim of negative peer pressure or recommendations from friends or family, who may want you to give up trying to improve your health through exercise and healthy eating habits.
27. If you're having trouble with a new muscle group after working out, limit the area that is being strained for 2-4 weeks instead of resting to allow the tight muscles time to loosen up and heal.
28. If you have chronic pain in the body for more than a few months after exercising, see your doctor.
29. If you desire to lose weight through exercise and food, but not completely diet it down to the point that it becomes too unhealthy to be relevant in improving health, first make sure that you're eating right and exercising right so that your body can work at optimum efficiency for losing weight instead of fighting your diet on a day-to-day basis.
30. If you have a chronic injury or other condition that should prevent you from participating in exercise, such as obesity, arthritis, diabetes or high blood pressure, try to find a workout buddy to work with and progress slowly.
31. If you have any kind of chronic pain that persists after at least 2 months of exercising and your doctor has not ruled out any other possible conditions that may be causing it (such as old injuries or an arthritic joint), then stop exercising and see your doctor. You may not have a problem at all!
32. If you're having chronic problems with your knees, stop doing squats and lunges!
33. If you're walking around for a long time after exercising and your feet are hurting, try taking off your shoes to see if that helps!
34. If your feet hurt from walking barefoot on hard surfaces after exercising, stop walking barefoot! That's just not healthy!
35. Try dry-needling yourself if any part of your body hurts after any type of exercise. It works wonders in curing pain!
36. Do not stretch before exercising because it causes injury to the muscle fibers. Stretch afterwards if it's needed at all.
37. If you have chronic injuries such as back pains and joint pains, try stretching your discs out with a lacrosse ball if they're not already protruding out, while doing the exercises that cause the back pain.
38. If you have chronic injuries such as back pains and joint pains, try to stretch the ligaments in your knees while doing exercises that cause those problems.
39. Do not let a doctor put anything in your joints or bones unless it's pretty much impossible for them to be broken or damaged in any way due to genetics or another reason of preventing you from having surgery! Otherwise, it will just lead to more problems for you down the road!
40. If you have an injured joint such as a knee, ankle or foot and you keep working out, it won't heal properly and it may get worse.
1. Try to get your strength and endurance up to the point where you can do 100 pushups and 100 crunches at a time. In the mean time, if you're struggling to get 30-50 pushups at a time, do 4-6 sets of 10 with a 2-minute rest between sets. If you're struggling to do 20 crunches at once, do 5 sets of 10 with 1 or 2 minutes in between sets.
2. Do at least 30 minutes of cardio per day for at least 3 days per week for your heart health, endurance and fat burning potential! It doesn't have to be fast paced either! Walking will work just fine!
3. Try doing 5 sets of 10 pullups followed by 5 sets of 10 pushups. Once you can get all 100 reps done, you might as well try to do a pullup/pushup workout that is as much or more than 100 reps in total. Since you won't be getting any kind of rest from the first exercise, it will have to be slower paced than if it was just one exercise after another.