Physical Fitness

Todays lifestyle has become a little stressful and demanding. Its taking a toll on health of people.To be able to perform our daily activities one must know how to be fit and fine all the time.

Physical fitness should be the ultimate goal of everybody from modern world.

To become physically fit, start slowly-perhaps only ten or fifteen minutes a day.

Then try to build up gradually over a few months so that you are exercising at least thirty minutes a day.

Take your time; this will help you from becoming discouraged, enabling you to build muscle and aerobic capacity safely so that you don’t hurt yourself.

Even moderate activity can benefit your muscles, as seen in Major Muscle Groups and Everyday Activities in Which They are used.

You may not realise it, but you use all your major muscle groups during the course of a normal day. Even moderate activity such as brisk walking, carrying your groceries, or taking the stairs, has a beneficial impact on muscle group.

A good fitness plan consists of aerobics, strength and flexibility exercises.

Your Fitness plan

Warm up and cooling down

Whether you are in shape or trying to become more physically fit, experts advise that you warm up before exercising and cool down afterward.

This prepares your body for exercise in a gradual fashion and decreases the chances of unintended injury such as a pulled muscle.

Warm up exercises also literally raise the temperature in your muscles and joints so that they function more efficiently and are less prone to injury while exercising.

The best way to warm is to start your intended activity slowly. Continue the activity for about five minutes, until your body begins to feel warm and more limber.
Then you can do a series of stretching exercises, focusing on those muscles that you intend to exercise (that is, if you are going to run, stretch your leg muscles especially).

After you have completed your exercise routine, it is likely that you will feel warm (may be even sweaty) and your heart will be beating fast.
Then it’s time to cool down-literally. You can cool down by repeating the gentle stretching exercises you used earlier to warm up.

A cool down period enables your breathing and body temperature to return to normal gradually and also reduces your risk of having sore muscles the next day.

Building an Exercise Program

Although you should start your exercise program slowly, most experts advise aiming for a goal of thirty minutes of moderate physical activity per day on most days of the week. A brisk walk or mowing the lawn are two examples of moderate physical activity.

But remember there are three aspects to physical fitness, and a good exercise plan will include a mix of each one every week:

FLEXIBILITY EXERCISES: 3 to 5 minutes per day, best done before exercising, and 5 to 10 minutes after exercising

AEROBIC EXERCISES: 30 minutes most days (can be done in increments of at least 10 minutes)

RESISTANCE EXERCISES: 15 to 20 minutes at least twice a week

These recommendations are general, of course, and as you improve your physical conditioning you may want to move beyond the minimum required.


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