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Homepage INTRODUCTION The first thing every person must think about is that l am going to be physically fit and must not be taken lightly. Physical fitness should become a life long thing, which need time and effort. However, there is the need for patience and perseverance otherwise there will not be any success. A person under 35 years and in good health should not see a doctor before beginning an exercise program. Anyone above 35 years and has problems such as high blood pressure, heart trouble, family history of early stroke or heart attacks, deaths, frequent dizzy spells, extreme breathlessness after mild exertion, arthritis or other bone problems, need to see a doctor. Physical fitness is just like having a fine tune to an engine. It helps us to produce our best. In other words, fitness is the ability to feel, look good and enables you to do your best. Physical fitness can also be defined as “The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure- time activities and meeting emergency demands. It is the ability to endure, to bear up to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well – being. Physical fitness involves the performance of the heart and lungs, and the muscles of the body. It also affects the mind. Therefore, fitness to some extent affects mental alertness and emotional stability. Physical fitness affects age, sex, heredity, personal habits, exercise and eating practices. Physical fitness has equal opportunity benefits such as: Improved health, which is increased efficiency of heart and lungs; reduced cholesterol levels; increased muscles strength; reduced blood pressure; reduced risk of major illnesses such as diabetes and heart disease and weight loss. Physical fitness improved sense of well being which are more energy; less stress; improved quality of sleep; improved ability to cope with stress and increased mental acuity. Physical fitness improved appearance, which are weight loss; toned muscles and improved posture. Physical fitness enhanced social life. These are improved self-image and increased opportunities to make new friends or family members. Physical fitness also increased stamina, which are increased productivity; increased physical capabilities; less frequent injuries and improved immunity to minor illnesses. Physical fitness results into one of the following: Cardio respiratory endurance - this is the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time. Long runs and swims are among the methods employed in measuring this component. Others are brisk walking, jogging, cycling, rope – jumping, rowing, football, doing home repairs or yard work and handball. Muscular strength - this is the ability of a muscle to exert force for a brief period of time. Upper - body strength for example, can be measured by various weight – lifting exercises. Muscular endurance - this is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Pushups are often used to test endurance of arm and shoulder muscles. Flexibility – this is the ability to move joints and use muscles though their full range of motion. The sit- and- reach test is a good measure of flexibility of the lower back and backs of the upper legs. Body composition is often considered a component of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optional ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help you decrease body fat and increase or maintain muscle mass. After exercises take plenty of water or liquids. Also try to avoid alcohol, which encourages dehydration. Avoid sweets and salty foods and cutting down on fat in your diet, especially saturated fat. The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat. Exercise plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Studies shows that not only does exercise increase metabolism during a workout but it causes your metabolism to stay increased for a period time after exercising, allowing you to burn more calories. The amount of exercise you need depends on the amount and type of activity and on how much you eat. The hour just before the evening meal is a popular time for exercise. It helps to dissolve the day’s worries and tensions. Another popular time to work out is early morning, before the workday begins. It makes one to be more alert and energetic on the job. You can probably come up with plenty of excuses for why you’re not more active. You’re too young, you’re too old, you’re too busy, you’re too tired or you’re in pretty good shape – for your age. But with few exceptions, these excuses are pretty flimsy. There are activities for the young and old and for those with little time. Do not ask who has got time for fitness? But ask who doesn’t want to feel better? WE PREACH THE GOSPEL AND ENCOURAGE ALSO PHYSICAL FITNESS You may visit our main site by clicking now on the link below: HOME OF REFUGE MINISTRY INTERNATIONAL |
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