Fitness - Videos, News and Articles

What is Physical Fitness?

Physical fitness is to the human body what a tune-up is to a car engine. It enables us to live life to our full potential. Fitness helps us look, feel and do our best. It allows us to perform our daily tasks briskly and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It gives us the capability to endure, to bear up, to withstand stress, and to persevere and is a major basis for good health and well-being.

Physical fitness involves the performance of the heart and lungs, and the muscles of the body. It also has a direct impact on our mental alertness and emotional stability. Remember fitness requirements will vary from person to person. It is influenced by factors such as age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about the first three factors. However, it is within your power to change and improve the others where needed.

What are the benefits of Physical Fitness?

Today, there is a growing emphasis on looking and feeling good and living longer. Regardless of your age, gender or role in life, you can benefit from regular physical exercise. If you're committed, exercise in combination with a sensible diet can help provide an overall sense of well-being and can even help prevent chronic illness, disability and premature death. Other benefits include: improved health;  increased efficiency of heart and lungs; reduced cholesterol levels; increased muscle strength and stamina; reduced blood pressure; weight loss; improved Sense of well-being; more energy; improved quality of sleep; improved ability to cope with stress; increased mental acuity; Improved appearance, self-image and posture; enhanced social life; increased Stamina; less frequent injuries.

What health factors should be considered in choosing a fitness program?

If you're between 35 and 40 and in good health, you don't need to see a physician before beginning an exercise program. But if you are over 40 and have been inactive for several years, you should consult your physician, who may or may not recommend a gradual exercise test. Other conditions that may require a need for medical clearance are: high blood pressure; heart trouble; family history of stroke or heart attack deaths; frequent dizzy spells; extreme breathlessness after mild exertion; arthritis or other bone problems; severe muscular, ligament or tendon problems; other known or suspected disease; if you are taking or considering cholesterol reducing drugs,

What are some ways to measure improvement in physical fitness?

Physical fitness goals and measurables are most easily understood by examining some of the most widely agreed components:

Cardiorespiratory Endurance – is the ability to provide oxygen and nutrients to tissues, and to remove wastes, over prolonged periods of time. Long runs and swims are among the methods used to measure this component.

Muscular Strength – is the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-bearing exercises.

Muscular Endurance – is the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Pushups are often used to test endurance of arm and shoulder muscles.

Flexibility – is the ability to move joints and use muscles through their full range of motion. Various stretching exercises for the lower back and legs provide a good measure for flexibility.

Body Composition is often considered a component of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help you decrease body fat and increase or maintain muscle mass.

How much exercise do I need?

It is important that you talk to your physician about how much exercise you should do, especially if you are in the above 40 age bracket.  On average, a good goal for many people is to exercise 3 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many health benefits that any amount is better than none.

What factors should I consider in selecting specific exercises to do?

Consider these factors in choosing the kind of exercises to do and developing your exercise program:

Specificity –is picking the exercises appropriate to each fitness measurable as discussed above. Strength training results in specific strength changes. Also, train for the specific activity you're interested in. For example, optimal swimming performance is best achieved when the muscles involved in swimming are trained for the movements required.

Overload - work hard enough, at levels that are vigorous and long enough to tax or push your body just above its resting level, to order to bring about improvement.

Regularity – Don’t exercise in fits and starts. Stick to a steady program that has at least three balanced workouts a week to maintain a desirable level of fitness.

Progression - increase the intensity, frequency and/or duration of exercise activity over periods of time in order to improve.

Some exercises can be used to achieve more than one of your exercise goals. For example, in addition to increasing cardiorespiratory endurance, running builds muscular endurance in the legs, and swimming develops the arm, shoulder and chest muscles. If you select the proper activities, it is possible to fit parts of your muscular endurance workout into your cardiorespiratory workout and save time and achieve more than one goal.

What type of clothing should I wear when exercising?

Wear loose loose-fitting exercise clothing to permit freedom of movement, be comfortable and build self-confidence in achieving your fitness goals.

Wear light-colored clothing that reflects the sun's rays is cooler in the summer, and dark clothes are warmer in winter. When exercising outdoors in very cold weather, wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and it's easy to shed one of them if you become too warm. Wear some form of head covering in cold weather, and also in hot, sunny weather. Never wear plastic clothing or other synthetics that don’t breathe. Such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.

Finally wear a sturdy pair of properly-fitting running shoes. Exercise footwear with heavy, cushioned soles and arch supports are preferable to flimsy sneakers and light racing flats.

When is the best time to exercise?

The most popular time is before dinner in the evening. It provides a welcome change of pace after work and helps unwind from the day's worries and pressures. Another popular time is early morning before going to work. Supporters say it makes them more alert and energetic at their job. Other factors to consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. Schedule your workouts for a time when there is less chance that you will have to cancel or interrupt them because of other demands on your time. Don’t exercise strenuously during extreme hot, humid weather, or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can overtax your bodily systems.

How can I prevent injuries?

Start every workout with a 5 to 10 minutes warm-up doing some light calisthenics and stretching exercises to make your muscles and joints more flexible. Brisk walking for the same duration is a good alternative. Do the same thing when you finish your workout, until your heart rate returns to normal. Pay attention to your body. Stop exercising if you feel way out of breath, dizzy, faint, nauseous or feel pain.

How do I motivate myself to stick with a fitness program?

Consider doing some or all of the following:

·         Stick to a regular time every day.

·         Sign a contract committing you to exercise.

·         Make "exercise appointments" on your calendar.

·         Keep a daily record or diary of your exercise activities.

·         Check your progress regularly. Can you walk a certain distance faster now than when you began exercising?

·         Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.

·         Think about joining a health club. The cost gives some people an incentive to exercise regularly.

·         Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.

·         Get a partner. Exercising with a friend or relative can make it more fun.

·         Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next.

·         Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Go dancing. Learn how to play a sport you enjoy, such as tennis.  

What are some of the more popular fitness exercises?

There are so many ways to get fit and keep fit depending on your age, state of current health, fitness objectives and other factors. We have videos, articles and news about - aerobics, ball exercises, tai chi, pilates, bodybuilding, yoga, stretch exercises, jump rope, treadmill, stationary bike and bowflex machine. We hope these will cater to every age group and health condition. Remember to consult your family physician before doing any of these exercises or exercise programs. Come back often to browse through these videos, news clips and articles to inform and educate yourself. The videos and news will be updated regularly to keep you current on all the latest information.