What you need to know to GET FIT!
Fitness can be defined in many different ways. So before you begin it’s important to understand the basic concepts and components of fitness.
Many people associate fitness with ones ability to perform physical exercise for the purpose of getting fit or for taking part in a competitive sport. This is an example of 2 areas where fitness plays an important part, but everyone has their own interpretation of what fitness is.
Have you ever heard the saying ‘Fit for what you do?’ This is very true. Lets look at a couple of examples. You would consider a marathon runner to be very fit indeed. You would also consider a power lifter to very fit as well. Yet if they were asked to swap and take part in the other discipline it’s safe to say that both would perform at a novice level. But you cannot say that neither is fit. Both will have good all round fitness for everyday living and exceptional fitness for their respective sporting disciplines.
So going back to the original statement, ‘Fit for what you do’, if all you do is sit at home eating junk and watching TV, then that is exactly what you are fit for.
The human body is the master adaptor and will quickly adjust to whatever changes you make. You have to decide what it is that you want to become fit for. This is the very first step you must take. You might just want to be able to run around with the kids or your goal might be to climb Mount Everest . Whatever you decide to do, then you have the ability to become the best that you can be.
Fitness could be described, as “the successful adaptation to the stresses and strains of ones lifestyle.”
So whatever lifestyle you choose to lead your fitness can be determined by how well you adapt.
There are 6 main components of fitness. Each component is the ability to perform specific physical tasks. Good all round fitness will incorporate a certain level of all 6 components. Certain tasks or sports will require more attention to particular areas. Let's look at the example we mentioned above. The Power Lifter will have exceptional Muscular Strength, Anaerobic fitness and Power. The Marathon runner on the other hand will have exceptional Aerobic fitness and Muscular Endurance.
Aerobic fitness: Fitness of the cardiovascular and cardiorespiratory systems (heart and lungs). The ability of the body to take in, transport and utilize oxygen during exercise. Examples: distance running, cycling, walking at a brisk pace etc.
Anaerobic fitness: The ability to produce energy without oxygen for sudden bursts of power. Sprinting, weight training, running for the bus etc.
Muscular Strength: The ability of a muscle or muscle group to exert a maximum force for a specific movement in a specific time. Power lifting, moving heavy objects, lifting a heavy box etc.
Muscular Endurance: The ability of a muscle or muscle group to contract for extended periods. Walking up the stairs, carrying the shopping, circuit training etc.
Power: Strength at speed. Rugby , American football, Ice Hockey, Sumo, push starting the car etc.
Flexibility: Ability to be able to move a joint through the full range of motion. Yoga, martial arts and dancing. Sitting down and getting up from the TV chair. Getting in and out of the bath etc.
Motor Skills: Balance, co-ordination and spatial awareness. Everyday tasks such as threading a needle, standing upright and co-ordinating hand eye movements, such as pouring a cup of tea.
Over the years due to changes in the types of jobs that we do and labour saving devices, we have become ever more sedentary. This has lead to an increase in diseases related to poor diet and inactivity, such as heart disease, obesity and type 2 diabetes. Never has it been more important to include additional activity within our daily lives. Fitness does not have to be a measure of how many press ups you can do or how many miles you can run. A certain level of fitness is required to insure that we optimize our health and well being to experience the quality of life one would expect to lead.
This 7 Step plan will help you to reach your Fitness goals.
Step 1 – Visualization:
Decide in your mind, exactly what it is you want to achieve. Create a mental image of how you want to look. It's important to be honest and realistic with yourself. Imagine having achieved what you want. The mental picture of your achievement is your ultimate goal.
Step 2 – Goal Planning:
Now you have the vision of how you want to look, plan what you need to do to achieve your goal by incorporating steps 3, 4, 5 & 6.
Step 3 – Exercise:
Exercise is the first core ingredient for any fitness or weight loss plan. A well planned & tailored exercise programme will accelerate your fitness levels. Find an activity or exercise you enjoy doing and get started. Make sure you pick an activity that compliments your goal. Alternatively get a qualified Fitness Instructor or Personal Trainer to create your programme for you.
Step 4 – Healthy Eating:
Eating a healthy balanced diet is the second core ingredient. Make a conscious effort to make positive changes to what and how much you eat. Eating healthily is not just for those who want to lose a few pounds. A combination of a healthy eating plan and exercise programme is vital for all fitness goals.
Step 5 – Monitoring:
Monitor your progress by keeping a diary or log of the physical and mental changes that you are experiencing as a result of your fitness programme. Fine-tune your programme to keep on track.
Step 6 – Motivation:
By monitoring your progress, you can see achievement of your goal becoming ever closer. Learn to know what motivates you and stay away from your de-motivators.
Step 7 – Fitness for Life:
Once you have achieved your goal, don’t stop there. Apply what you have learned for life. Set yourself new goals and challenges.
Applying these 7 steps to your life will help you to optimize your fitness levels to whatever you choose to do. It’s important that you pick an exercise or an activity that compliments your goal. It’s no use starting to go running if your goal is to increase your muscular strength. For more information on the 7 Steps to Fitness, join our Free Monthly Newsletter and receive the full 7 Steps to Fitness e-course right to your in-box absolutely free. If you sign up today you will also receive a special free bonus.
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