Fitness is an umbrella term for physical health and wellness. While there is a wide range of fitness, the basic components that can help prevent various health conditions include body composition, cardiovascular endurance, functional fitness and muscle strength.
Body Composition: When people think of fitness, they often focus on how their bodies look. But there are other aspects that contribute to overall fitness as well, like muscle strength, heart capacity for physical exertion and having enough weight on your bones for support.
Cardiovascular Endurance: Those who can complete a 10K without tiring out possess exceptional cardiovascular endurance. But you don’t have to be an elite sprinter to develop great cardiovascular endurance; even regular walking or jogging will help build up your cardio capacity.
Functional Fitness: Flexibility is an integral component of functional fitness. Flexibility enables you to move your joints freely and prevent injury, which is beneficial not only for everyday tasks like carrying groceries or lifting a child but also sports and other types of physical activities.
Muscle Strength: Muscular strength has many benefits that go beyond cardiopulmonary health. Studies have even found that having strong muscles may extend life expectancies and protect against diseases like diabetes and cancer.
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Strengthening your body can also boost energy levels and moods, improving both moods and productivity at work. Studies have demonstrated that when one feels energized and in a good mindset, it becomes easier to focus and get things done.
If you’re new to exercising, start slowly and increase your stamina over time. Aim for at least 30 minutes of physical activity most days of the week, increasing as your fitness levels improve.
Stretching before and after workouts can make you feel less sore. These can range from dynamic stretches, such as leg kicks or walking lunges, that warm up your muscles; to gentle ones which allow your heart rate to return to its resting rate after intense activity.
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You can also do bodyweight exercises, like squats and push-ups, that will build muscle mass. Although these may seem challenging at first glance, these will keep you healthy in the long run and help prevent injuries.
The American Council on Exercise recommends performing 8-12 repetitions of 8-10 strength training exercises two or three times a week. This amount of reps will help you build muscle mass and keep your body’s strength and endurance at optimal levels.
Increased weights or distance run too rapidly can cause burnout and injuries, so it’s best to progress at regular intervals. It can be difficult to tell if you’re going too far or fast, so gradually build up strength and stamina at a pace that feels comfortable for you.
Maintaining a regular exercise and nutrition regime is not only essential for your wellbeing, but it can be both enjoyable and rewarding. Studies have indicated that those who find exercising enjoyable tend to stick with it longer.