Physical fitness is a level to which you achieve muscular strength, muscular endurance, flexibility, cardiovascular endurance and body composition. Who does not dream to be fit and healthy?

Males have higher levels of testosterone. They develop more muscle mass than females. Males have higher lipid count in blood and hence there is an increased risk of heart disease.

The resting heart pumps 5 to 6 quarts of blood per minute.
An exercising heart pumps 20 to 25 quarts of blood per minute.

Why do you need to get fit?

Be at your ideal weight and look good.
Be attractive and feel good.
Get more energy and prevent depression.
Less likely to have injuries and get strong bones.
Get better sleep.
Strong body.
Decelerate the aging process.
Calm and relaxed mind.
More socially active.

Muscular strength

The amount of force that your muscles can exert against a resistance. Examples such as lift, jump, pull, push, twist, bend etc.

Muscular endurance

Muscular endurance is the ability to continue using muscular strength. It must be performed in repeated movements for long periods of time.
Examples such as hiking, running, swimming and biking.

Flexibilty

It is the ability to move the body through a full range of motion.
Twenty minutes a day decelerates the aging process.

Cardiovascular endurance

The abitlity to sustain vigorous activity that requires increased oxygen intake for extended periods of time.
It depends on the frequency, length of training, intensity, heredity and also condition of the body.

There are five types of exercises necessary for fitness

Isometric

It is the exercise in which your muscles are tightened for about 5 to 10 seconds without any movement of the body parts.

Isokinetic

Exercise in which a weight or resistance is moved through a full range of motion.

Isotonic

It is the type of exercise where there is contraction of the muscles causing movement. Examples are swimming, walking, running, bicycling and sports activities.

Aerobic

Exercise that requires a continuous use of oxygen over an extended period of time.
Aerobic fitness can be achieved by working out at target heart rate for 30 minutes three to five times a week

Anaerobic

Exercise in which the body’s demand for oxygen exceeds the supply.
The body does not take in oxygen fast enough, suffers from shortness of breath and builds up lactic acid.

Summary

Physical fitness is an important thing
Over weight people must incorporate fitness routine in their daily life.
All these exercises along with an healthy diet must be a part of your routine.
You will achieve a healthy body and calm mind.
You will gain self confidence and feel more active.

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