Physical fitness is a state of wellness and wellbeing and, more specifically, the ability to perform aspects of sports, work and daily activities. Physical fitness is generally achieved through proper nutrition, strong physical exercise, and adequate rest.
Prior to the industrial revolution, fitness was defined as the capacity to carry out the day's activities without undue fatigue. However, with automation and lifestyle changes physical fitness is now regarded as a measure of the body's ability to function efficiently and effectively in work and recreation activities, to be healthy, to combat hypocinetic diseases, and to meet emergency situations.
Video Physical fitness
Fitness
Fitness is defined as the quality or state of being fit. Around 1950, probably consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western languages ​​by a factor of ten. The definition of modern fitness describes a person or the ability of a machine to perform a particular function or a holistic definition of human adaptability to cope with various situations. This has led to a link between human fitness and attractiveness that has mobilized the global fitness and fitness equipment industry. Regarding specific functions, fitness is associated with people who have significant aerobic or anaerobic ability, ie strength or endurance. A good fitness program will improve a person in all aspects of fitness, not just one, just like cardio/respiratory endurance or just weight training.
A comprehensive fitness program designed for an individual usually focuses on one or more specific skills, and on age or health-related needs such as bone health. Many sources also mention mental, social and emotional health as an important part of overall fitness. These are often presented in textbooks as triangles consisting of three dots, which represent physical, emotional, and mental fitness. Physical fitness can also prevent or treat many chronic health conditions caused by unhealthy lifestyles or aging. Exercising can also help some people sleep better and may relieve some mood disorders in certain individuals.
Developing research has shown that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contract muscles release some substances known as myokines that promote new tissue growth, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.
Maps Physical fitness
Activity guide
The Physical Activity Guidelines for Americans are created by the Office of Disease Prevention and Health Promotion. This publication shows that all adults should avoid inactivity to promote good mental health and physical well-being. For large health benefits, adults should participate in at least 150 minutes (two hours and 30 minutes) a week of moderate intensity, or 75 minutes (1 hour and 15 minutes) a week of high intensity aerobic physical activity, or an equivalent combination of aerobic activity intensity medium and strong. Aerobic activity should be done in episodes of at least 10 minutes, and preferably, it should spread throughout the week. For additional and wider health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of high intensity aerobic physical activity, or a combination of moderate equivalents - and strong intensity activity. Additional health benefits are obtained by doing physical activity beyond this amount. Adults should also exercise moderate or high intensity muscle activity and involve all major muscle groups at 2 or more days per week, as these activities provide additional health benefits.
Training
A specific or task-oriented fitness is one's ability to perform in certain activities with reasonable efficiency: for example, sports or military service. Special training prepares athletes to perform well in their sport.
The example is:
- 100 m sprint: in an athlete sprint should be trained to work anaerobically during the race, an example of how to do this is interval training.
- Century Ride: cyclists should be aerobically prepared to ride 100 miles or more.
- Distance long-distance: athletes need speed and resilience to benefit from this training. The hard-working muscles are at their peak for a longer period of time because they are used at that level for longer periods of time.
- Marathon: in this case the athlete must be trained to work aerobically and his endurance should be maximized.
- Many firefighters and police undergo regular fitness tests to determine if they are capable of performing the physically demanding tasks required of the job.
- Members of the armed forces will often be required to pass a formal fitness test - for example US Army troops should be able to pass the Army's Physical Fitness Tests (APFT).
- Hill sprint: requires a level of fitness to start, this exercise is very good for the leg muscles. Soldiers often practice climbing mountains and races.
- Plyometric and isometric exercises: The best way to build strength and improve muscle endurance.
- Walking the sand creates less pressure on the leg muscles than running on grass or concrete. This is because the sand collapses beneath the feet that soften the landing. Sand exercise is an effective way to lose weight and be fit because it proves you need more effort (one and a half times more) to walk on soft sand than on a hard surface.
- Aquajogging is a form of exercise that reduces tension in joints and bones. Water provides minimal impact on muscles and bones that are good for those who are recovering from injury. Furthermore, water resistance when a person runs through it gives a better workout effect (the deeper you are the more power it takes to pull your legs).
- Swimming: Squat exercises help to improve the start of a swimmer.
In order for physical fitness to benefit a person's health, unknown responses to people called stimuli will be triggered by exertion. When the exercise is done with the right amount of intensity, duration and frequency, significant improvements can occur. The person may be overall feeling better but the physical effects on the human body take weeks or months to see and perhaps years for full development. For training purposes, exercise should provide pressure or demand either on function or network. To continue the improvement, this demand should ultimately increase slightly over a long period of time. Such sporting training has three basic principles: overload, specificity, and development. These principles are linked to health but also increased physical work capacity.
High intensity interval training
High intensity interval training (HIIT) consists of short short burst exercises, which are completed at a high level of intensity. This set of intense activities is followed by a predetermined rest period or low intensity activity. Research has shown that exercising at higher intensities has increased cardiovascular benefits for humans, compared to when exercising at low or moderate levels. When your workouts consist of a HIIT session, your body must work harder to replace lost oxygen. Research on the benefits of HIIT has revealed that it can be very successful to reduce fat, especially around the abdominal area. Furthermore, when compared to ongoing exercise, HIIT is shown to burn more calories and increase the number of post-HIIT sessions that are burned fat. Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of a HIIT session can be as short as 10 minutes, making it faster than any conventional exercise.
Aerobic Exercise
Cardiorespiratory fitness can be measured using VO2 max, the size of the amount of oxygen that can be taken and utilized by the body. Aerobic exercise, which improves cardiorespiratory fitness, involves movements that increase the heart rate to increase body oxygen consumption. This form of exercise is an essential part of all training regimens ranging from professional athletes to everyday people. Also, helps improve stamina.
The example is:
- Jogging - Walking at a steady and gentle pace. This form of exercise is great for maintaining weight.
- Elliptical Training - This is a stationary exercise machine used to run, or run without causing excessive pressure on the joint. This form of exercise is perfect for people with sore hips, knees, and ankles.
- Walk - Move at a fairly regular speed for short, medium, or long distances.
- Treadmill Training - Many treadmills have prepared programs that offer many different training plans. An effective cardiovascular activity is to move between running and running. Usually do warm up first by walking then turn off between running for three minutes and running for three minutes.
- Swimming - Use your arms and legs to keep yourself afloat and move forward or backward. It is a full body workout that is good for those looking to strengthen their core while improving cardiovascular endurance.
- Cycling - Riding a bicycle usually involves a longer distance than walking or jogging. This is another low stress workout on the joint and is great for increasing leg strength.
- Sprinting - Run short distances as fast as possible
Effects
Control blood pressure
Physical fitness has been shown to produce a positive effect on body blood pressure because it remains active and exercises regularly builds a stronger heart. The heart is the main organ responsible for systolic blood pressure and diastolic blood pressure. Engaging in physical activity will create an increase in blood pressure, once activity is stopped, the individual's blood pressure will return to normal. The more physical activity a person engages in, the easier it will be, resulting in more 'fit' individuals. Through regular physical fitness, the heart does not have to work hard to create an increase in blood pressure, which lowers forces in the arteries, and lowers blood pressure.
Cancer prevention
Centers for disease control and prevention provide lifestyle guidelines to maintain a balanced diet and physical activity to reduce the risk of disease. The WCRF/American Institute for Cancer Research (AICR) publishes a list of recommendations that reflect the evidence they find through consistency in fitness and dietary factors that are directly related to cancer prevention.
WCRF/AICR recommendations include the following:
- Be as thin as possible without being skinny
- Every week, adults should do at least 150 minutes of moderate intensity activity or 75 minutes of high intensity physical activity
- Children should do at least one hour of moderate or strong physical activity every week
- Be physically active for at least thirty minutes per day
- Avoid sugar, limit the consumption of energy-filled foods
- Balance your diet with various vegetables, grains, fruits, legumes, etc.
- Limit your intake of sodium, red meat consumption and processed meat consumption
- Limit alcoholic drinks to two for men and one for women a day "
This recommendation is also widely supported by the American Cancer Society. Guidelines have been evaluated and individuals who have higher guideline compliance scores substantially reduce cancer risk and help control with many chronic health problems. Regular physical activity is a factor that helps reduce a person's blood pressure and increases cholesterol levels, two key components that correlate with heart disease and Type 2 Diabetes. The American Cancer Society encourages people to "adopt a physically active lifestyle" by meeting criteria in various activities physical such as climbing, swimming, circuit training, rain resistance, lifting, etc. It is known that cancer is not a disease that can be cured only by physical fitness alone, but because it is a multifactorial disease, physical fitness is a controllable prevention. Large associations that are physically fit and reduce the risk of cancer are enough to provide strategies to reduce cancer risk. The American Cancer Society combines various levels of activity from moderate to strong to clarify the recommended time for physical activity. This classification of physical activity considers deliberate exercise and basic daily activities and gives the community a greater understanding of adequate fitness levels for future disease prevention.
Inflammation
Studies have shown a link between increased physical activity and reduced inflammation. This results in both short-term inflammatory responses and long-term anti-inflammatory effects. Physical activity reduces inflammation along with or not depending on weight changes. However, the mechanisms linking physical activity to inflammation are unknown.
Immune system
Physical activity enhances the immune system. It depends on the concentration of endogenous factors (such as sex hormones, metabolic hormones and growth hormone), body temperature, blood flow, hydration status and body position. Physical activity has been shown to increase the rate of natural killer cells (NK), T NK cells, macrophages, neutrophils and eosinophils, complement, cytokines, antibodies, and cytotoxic T cells. However, the mechanisms linking physical activity with the immune system are not fully understood.
Weight control
Achieving endurance through physical fitness promotes broad and complex health benefits. Individuals who maintain a level of physical fitness generally regulate the distribution of body fat and distance themselves from obesity. Abdominal fat, especially visceral fat, is most directly affected by aerobic exercise. Strength training has been known to increase the amount of muscle in the body, but also can reduce body fat. The sex steroid hormone, insulin, and proper immune response are factors that mediate metabolism in relation to belly fat. Therefore, physical fitness provides weight control through the regulation of these body functions.
Menopause and physical fitness
Menopause is a term used to refer to stretching before and after the woman's last menstrual cycle. There are a number of symptoms associated with menopause, which can largely affect the quality of life of women who are involved in the stage of life. One way to reduce the severity of symptoms is to exercise and maintain a healthy level of fitness. Before and during menopause when a woman's body changes there can be physical, physiological or internal changes in the body. These changes can be prevented or even reduced by regular exercise. These changes include:
- Prevention of weight gain: around menopausal women tend to decrease muscle mass and increase fat levels. A slight increase in physical exercise can help prevent this change.
- Reduce breast cancer risk: because weight loss from regular exercise can offer protection from breast cancer.
- Strengthens bones: Physical activity can slow bone loss associated with menopause, reduce the likelihood of fractures and osteoporosis.
- Reduce disease risk: Excess weight can increase the risk of heart disease and type 2 diabetes, and regular physical activity can overcome this effect.
- Increase your mood: By engaging in regular activities, this can improve your psychological health, this can happen at any age and not just for times during or after menopause.
The Midlife Women's Health Project of Melbourne provides evidence showing that over a period of eight years 438 followed. Although physical activity is not related to the VMS in this cohort at the beginning. Women who reported they were physically active each day at baseline were 49% less likely to report irritating hot flushes. This is different from women whose activity levels are declining and more likely to experience irritating hot flushes.
Mental Health
Research has shown that physical activity can improve the mental health and well-being of people. This increase is due to increased blood flow to the brain and the release of hormones. Being physically fit and working consistently and constantly can have a positive impact on one's mental health and bring some other benefits, such as:
- Physical activity has been associated with alleviation of symptoms of depression and anxiety.
- In patients suffering from schizophrenia, physical fitness has been shown to improve their quality of life and reduce the effects of schizophrenia.
- Being fit can increase one's self-esteem.
- Exercising can increase one's mental alertness and can reduce fatigue.
- Studies have shown a decrease in stress levels.
- Increased opportunities for social interaction enable social skills improvement.
To achieve some of these benefits, the Centers for Disease Control and Prevention recommends at least 30-60 minutes of exercise 3-5 times a week.
Education
- American Council on Exercise (ACE)
- National Academy of Sports Medicine (NASM)
- International Sports Science Association (ISSA)
See also
- Bodybuilding
- Fitness professionals
- Health
- Outline of the exercise
- Private trainer
- Physical exercise
- Neurobiological effects of physical exercise
References
Further reading
Source of the article : Wikipedia
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