Exercise

How to Get High Fitness?

How to Get High Fitness
Physical Fitness is defined as a set of features that people have or develop, and it’s related to their ability to exercise physically, and we describe someone as having a high fitness that needs to be evaluated well based on the five fitness components. The following physical:
  • Cardiac and respiratory performance:

Cardio respiratory Performance measures the body’s ability to provide energy during physical activities through both devices, respiratory and circulatory system, activities that are improved by cardio-respiratory performance are those that cause an increase in heart rate for a continuous period, These include swimming, brisk walking and cycling, and it should be noted that these activities should start slowly and gradually increase. As for how these activities improve cardio-respiratory performance in several ways, including increasing the strength of the heart muscle and making blood flow to the muscles more effective when needed.
  • Strength:

It is the ability of muscles to exert strength during exercise, and in general, muscles that work consistently and regularly become stronger as proteins are available from eating food.
  • Endurance:

It is the ability of the muscles to continue to exert strength without fatigue. 4-Body Composition:
 measures the relative amounts of muscles, bones, fat and water in the body, the body can maintain the same weight but the proportions of ingredients change.
  • Flexibility:

It is the range of movement across the joint, and is necessary to align movements together to protect against injuries.
swimming
swimming
brisk walking
brisk walking
cycling
cycling

How to get fit

Some people think they should spend hours at the gym to get fit, but that’s not true; You can get fitness from some activities at home, and for fitness, a total of 150 minutes per week is recommended for a total of 150 minutes per week, to help with this, pay attention to the following tips:
  • Set a target for clear attributes:

 Which is the specific goal, and measurable, and possible   realization, and related to the subject. and it’s time-bound.Setting the goal helps to focus on achieving what a person wishes to achieve.

·      Do more every day:

Even if the goal is not to lose weight, it is necessary to walk more every day to maintain the overall health of the body. Taking exercise as a way of life is not a passing hobby. The goal is to continue to exercise and not to reach a specific goal such as ideal weight and then stop, exercise has great benefits for the body as the male will come later.

·      Increase mobility in daily activities:

For people who are not accustomed to exercise, it is recommended to increase movement in daily activities, for example:
1-    Use the stairs instead of the elevator.
2-    Parking in a place relatively far away from where you want and walking to reach it.
3-    Walk for 10-20 minutes before or after eating.

·       Try to stick to a sports schedule:

At first it may be difficult to stick to a daily workout schedule, but you can start slowly and split your exercise time into parts, so exercising for even 10 minutes at a time is a good job. When choosing exercise, exercises that include all parts of the body are usually recommended, and those that bring pleasure to a person to help make them part of everyday life, paying attention to safety during exercise to prevent injuries.

Benefits of exercise

Exercise gives people many benefits, especially if they are exercised regularly, and some of these benefits can be mentioned as follows:

1-Weight control:

Where exercise helps prevent gaining excess weight, and maintain weight loss, the body burns calories during exercise, and the more intense the exercise, the more calories you burn, the more calories you burn, Although the obligation to go to the gym every day is a great job, but when you can’t save time, it’s definitely better to do some exercise and activity than to do nothing, it is recommended to move actively throughout the day, such as using the stairs instead of the elevator and doing housework, so it can be said that stability and continuity is the key to fitness.
Gym Sports
Gym Sports
using the stairs instead of the elevator
using the stairs instead of the elevator
Weight control
Weight control
2-Mood improvement:
Exercise helps stimulate chemical vectors in the brain, which in turn make a person feel happier and more relaxed, it reduces anxiety, as well as its role in improving a person’s self-perception and confidence.

3-Enhance the ability to sleep well:

Regular exercise helps you get to sleep faster, sleep deeper, and pay attention to not exercising just before bedtime because it may give the body energy in a way that hinders sleep.
sleeping well
sleeping well

4-Enjoying pleasure and socializing:

Exercise adds pleasure to a person’s life, giving them the opportunity to socialize and build relationships with others while exercising.

5-Enhancing brain abilities:

Studies have found that regular exercise plays an important role in protecting the brain from Alzheimer’s disease and other types of memory loss, as well as developing its abilities.

6- Prevention of osteoporosis:
Exercise helps prevent osteoporosis and reduces the risk of fracture, reduces bone density loss that occurs with age, and improves balance, reducing the risk of falls and injuries.

7-Reduce your risk of certain diseases:

Such as:  high blood pressure, heart attacks.
heart attacks
heart attacks
high blood pressure,
high blood pressure,

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