To be ‘physically fit’ means that you are experiencing a state of health and well-being. The term ‘physical fitness’ is about as the body’s ability to function efficiently and effectively during work as well as leisure activities. In addition, physical fitness means that a person is healthy, can resist disease as well as to react appropriately to any emergency.
What are the Various Kinds of Physical Fitness?
Cardiovascular endurance is the capacity of the heart and lungs to functions together. This is so that they can provide the needed oxygen and energy to the body during constant workouts. Examples of this type of activity are jogging, cycling and swimming.
Muscular strength defines the amount of force that a muscle can produce. Examples of demonstrations of muscular strength are the bench press, leg press or bicep curl.
Muscular endurance looks at the ability of the muscles to perform continuously without fatiguing. Examples of these types of exercises are cycling, step machines and elliptical machines.
‘Flexibility’ refers to the capability of each joint to pass through the available range of motion for a particular joint. Examples would be stretching specific muscles or the capacity to perform precise functional movements, for example, the lunge.
Body composition refers to the volume of fat mass in comparison with lean muscle mass, bone and organs.
How can you Tell If you Are Physically Fit?
One of the ways that you can make a call on how physically fit you are is by having a fitness assessment done by a personal trainer or another similarly qualified professional.
Fitness assessment can include some or all of the following features:
- A full evaluation of your medical history,
- Blood pressure and a heart rate test,
- Body composition analysis, which includes body fat percentage and circumferential measurements,
- Assessment of flexibility,
- A graded exercise test (GXT).
The GXT is performed on a treadmill. This test looks at limits your estimated volume of oxygen consumption. From the results of this test, it is possible to determine how cardiovascularly “fit” you are in relation to people who are in your age group.
These results ascertain your target zone for your heart rate or MET level. These numbers are vital in order to set up an appropriate exercise routine. Therefore, fitness assessments are highly recommended before you begin an exercise programme with a personal trainer.
How do I get fit?
In order to increase the various forms of fitness, there are several exercises that you can do. Here are some of them:
Marching on the spot
Starting position: Stand up straight. Ensure that your feet are together. Make sure that your arms at your sides.
Movement: Bend your elbows. Swing your arms while you lift your knees.
You can march in a variety of styles, such as:
- Walking on the spot
- Walking four steps forward and then marching four steps back
- Marching on the spot with your feet hip-distance apart.
- Alternate your marching feet between a wide stance and together (out, out, in, in).
Tips and techniques:
- Look straight ahead. Keep your abs tight.
- Breathe comfortably. Don’t clench your fists.
- To make it easier, march slower. Don’t lift your knees as high.
- To make it harder, lift your knees higher. March faster and pump your arms.
Starting position: Stand with your feet at shoulder-width apart. Have your arms by your sides.
Movement: Slowly bend your hips and knees. Lower your buttocks about eight inches. The action is as if you’re sitting in a chair. Let your arms swing forward. This is to help you balance. Maintain a straight back. Slowly return to your starting position. Repeat between eight and 12 times.
Tips and techniques:
- Move your weight into your heels.
- Squeeze your buttocks as you stand. This will help you balance.
To make it easier, sit on the edge of a chair with your feet hip-distance apart. Cross your arms over your chest. Tighten your abdominal muscles and stand up. Slowly sit down with control.
To make it harder, go down lower but not past your thighs being parallel to the floor.