Value of Fitness

Benefits of Exercise

1. Prevent heart disease, stroke, hypertension, blood pressure, blocked arteries, obesity, gall stones, diabetes and osteoporosis.
   
2. Prolong life expectancy.
   
3. Reduce pains of menstruation, childbirth, and even backache.
4. Increase stamina and reserves of energy.
5. Improve physical strength.
6. Help you relax, improve sleep patterns and reduce weariness.
7. Deal easier with stress.
8. Improve concentration, mental agility and physical coordination.
9. Enhance you sex life.
10. Improve your confidence and self-esteem.

and many many more...


Your Fitness Level

Your level of fitness depends on your way of life. Being fit for an elderly person may involve simply staying strong enough to do daily shopping, cooking and cleaning. For a world class athlete, he or she needs a daily programme of structured exercise to cope with the strenuous physical demands of competitive events.

Personal fitness also changes throughout your life. It will be dependent upon your age, weight, body type, stress levels, state of general health, degree of any injury or disability, and the amount of physical activity you are involved in generally.

Whatever your circumstances, you can usually improve your fitness level simply by exercising more.


Five Kinds of Fitness

1. Stamina
A healthy heart provides stamina, or endurance. The best exercise for the heart is aerobic - meaning that it burns oxygen. To be effective, aerobic exercise has to be energetic enough to make you slightly breathless.
For example, walking, running, cycling, swimming and aerobics increase stamina.

(Lift your left leg up...)
*Spot the odd*

2. Skill
Being fit also means being able to control and coordinate your movements, and being able to balance and react quickly. You will use these skills whenever you move, but many sports and physical activities also develop mental and social skills.


3. Muscular Strength
Powerful muscles can improve posture and protect against injuries and back pain, as well as helping with everyday activities such as carrying the shopping bag. Muscle-strengthening exercise is called anaerobic - it does not require extra oxygen. Weightlifting is one of the purest anaerobic, or strength, exercises. To be truly fit, you need aerobic exercise too.

(Hamlympic - Weightlifting: Clean & Jerk)
*Ok, now the jerking part*

4. Muscular Endurance
Repeated movements, such as pedaling a bike or inflating a tyre with a foot pump improve your muscles' ability to keep on working hard without tiring. The big muscles of the body, such as the quadriceps in the thigh and the biceps in the arm, need slow, rhythmic exercise to build their ability to keep going. Cycling, swimming and walking all serve the purpose.

*No, he's not dead*

5. Suppleness
Flexible muscles are strong and healthy, and help to preserve mobility and independence in later life. You do not have to be a gymnast to develop flexibility and balance. Simple stretches will help, as will activities such as yoga, badminton, dancing and skiing.

*Oouch-ly Awesome~*

Getting Enough Exercise

Adults need at least one hour's moderate or energetic exercise weekly to become and stay fit. The routine would be better off by spreading it to 20 minutes at least three times a week.

This way you are likely to get just enough exercise during each session to gain aerobic benefit - strengthening your heart and improving your blood circulation.

Common Excuses

• I haven't got time.
  
  Just 20 minutes of activity three times a week will make a measurable difference to your fitness.
  
  
• I feel too tired.
  
  Exercise can help you to relax and sleep better. It also releases brain chemicals called endorphins that make you feel less tired.
  
• I'm too old to start now.
  
  It is never too late to start exercising, and if you have been sedentary for years, you will make very rapid gains.
  
  
  
• I am too fat.
  
  Combine good aerobic exercise with a healthy diet low in fat and sugar (Eating Well), and you will almost certainly lose weight. And you will keep it off - more than can be said for most diets.
  
  
• I don't look good in leotards and lycra.
  No worries - sensible exercisers dress for comfort, not for fashion. In most gyms and classes, you will have plenty of company if you wear a baggy T-shirt and old leggings or shorts.
  
  and exceptionally rare cases...
  
  
• I'm too FIT for the gym.
  ??? No comment...
  
  

- Cartoon from www.glasbergen.com -