There are 11 Components of Physical Fitness. Do you know all of them? If so, do you incorporate them into your daily workout routine? Learn about the Components of Physical Fitness by clicking HERE.
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How Much Exercise Is Enough?
The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous physical activity). Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.
Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.
The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.
The following chart represents an estimate of caloric expenditure during specific physical activity. Listed are 4 different weight categories. Caloric expenditure is influenced by intensity, mode of exercise, one’s level of conditioning, metabolism, and body weight. Try to do at least three of these activities during your training week. This might help to keep you from getting bored with your weekly schedule and will help to make you a more well-rounded fitness enthuseist. You might even find a new mode of exercise to enjoy. My top two exercises are jump rope and fast-paced calisthenics. My new favorite that’s been around for years… the rowing machine.
Tips for Quick Weight Loss
The following tips are just a few ways to shed pounds within a few weeks. However, following these tips alone is not enough to maintain a healthy lifestyle. In addition to these tips, you must exercise regularly. Consistent healthy eating, decreased daily calorie intake, and daily exercise will certainly help you to lose body fat, decrease your overall body weight, and firm up your muscles. When exercising, be sure to incorporate all components of physical fitness into your workout. Not only will these components of physical fitness help you to lose weight, they will help you to get through your daily activities without being exhausted at the end of the day.
- Portion Control – Try eating 5-6 smaller meals throughout the day. This may help to keep your metabolism higher. Three large meals in a day can be higher in calories and can be more difficult for your body to burn these calories up.
- Do not starve yourself – Your body can actually hold on to fat and go into “starvation mode”.
- Eat food slowly – This can have the effect of making you feel satisfied sooner, helping to consume less food and fewer calories.
- Reduce your intake of refined sugar and refined flour products – Substitute these with whole grain and multi-grain products.
- Limit use of sauces, dressings, and creams – Always ask for it “on the side”.
- Do not go grocery shopping when hungry – People tend to buy junkie snacks and unhealthy foods when they are wanting to eat.
- Avoid eating fried foods – Instead of frying foods when cooking, try to bake, broil, or grill.
- Try to cook without adding butter, margarine, or oils – These can add a lot of unwanted calories.
- Always start the day with a healthy breakfast that includes complex carbohydrates and lean protein – Breakfast will boost your metabolism and keep your energy high and hunger low throughout the day.
- If trying to loose weight/body fat, try reducing your caloric intake by 500 kcal per day – 3,500 kcal equals one pound of fat. So if you cut out 500 kcal every day for 7 days, you can loose one pound in one week.
- Keeping a food diary can help to reduce your weight – Keeping track of calorie consumption has been proven to be effective in weight reduction and loss of body fat.
- Have a support group – Talk to close friends and family about your plans for losing weight. They will be there for you!
- Water is best – Avoid soft drinks and juice. These are high in calories and sugar. Your body is approximately 80% water. Drink up.
- Alcohol contains a lot of empty calories and interferes with proper physiological functions of the body. Drink alcohol in moderation or preferably cut it out until you reach your goal.
- A positive lifestyle change rather than a crash diet is most successful in losing weight. Exercise, healthy eating, and motivation will help you reach your goals.
5 Tips to Improve Your Physical Fitness Level
Sorry for not being so regular with my blogs lately. Training clients and handling family life can be overwhelming! Thanks again to everyone that voted for Bring It Home Personal Training in the clickondetroit.com “Vote 4 the Best” contest. If you haven’t heard, we did win the contest! That’s the last I’ll mention it. Let’s get back to blogging…
These 5 tips are my best tips for improving physical fitness levels:
1. You must do strength training at least twice a week. Total body workouts are great for building muscular strength and endurance.
2. You have to do cardiovascular endurance training every day for at least 30 minutes. Your heart is the most important muscle in your body. Keep it strong!
3. Be sure to stretch all muscle groups every day! Stretching may help to prevent injuries and will certainly help you to release stress and relax.
4. Drink plenty of water throughout the day. A good rule of thumb is to drink approximately half of your body weight in ounces of water per day. For example: if you weigh 120 pounds, you should drink approximately 60 ounces of water a day.
5. Get plenty of sleep, at least 7 to 8 hours a day. Your body grows and repairs itself when sleeping. A good night sleep will help you to get through a long day of school and/or work and leave you with plenty of energy to exercise.
Obviously there are many more healthy tips out there. These are just five of my favorites to help improve physical fitness levels. Of course, be sure to eat plenty of fruits and vegetables, complex carbohydrates, and lean proteins. Improving your physical fitness level can be accomplished at any age. As you’ve heard from me in the past, consistency and motivation are keys to achieving your goals. Stay active and eat healthy!
Change is Good
Summer is almost over and it’s time to start thinking about fall weather, school starting, and, dare I say it, the Holidays. My youngest son, Will, is starting kindergarten at a new elementary school this year. This is going to be a big change for him and my wife and I. Our little Stinky is getting big! It’s time for both of my boys to go back to school. This summer has been full of traveling, staying up late, fishing, and just general craziness. They need a change in their daily schedule. A change that has more structure and discipline. They will certainly benefit from this change from summer fun to a structured school routine. As with my kids, I need to change my routine now. My exercise routine.
I’ve found myself getting into the same old exercise routine. A routine that has gotten a bit boring and mind numbing. I always use this time of the year to analyze my workouts and see where I need to make changes. I’ve really gotten into High-Intensity Circuit Training for the past 5 months and have neglected standard weight-lifiting. The circuit training has certainly kept me at a top physical fitness level and has kept off the unwanted pounds that so many people put on towards the end of summer. I also like to eat an occasional cheeseburger and drink a glass of wine or 2 (or 3).
Yesterday was my first day of change in my daily exercise routine. I got back into lifting weights or strength training. I am SO sore today. Pull-ups, chest presses, and flyes. Heavy weights. Circuit training is definitely a great way to stay in shape, but so is standard strength training. My body has gotten use to being beat up by circuit training. I had reached a plateau. Changing my exercise program to something a little different will certainly change my body for the better and progress me to an even higher level of fitness.
When working out, I don’t compare myself to others on the fitness floor. I compare myself to me when I was in the Marine Corps 20 years ago. I’ve found that consistently changing my exercise routine over these last 20 years has made me leaner and stronger. My cardiovascular endurance is equivalent, maybe even a little better, than when I was 21 years old. My balance and coordination have improved immensely since being consistent with changes in exercises. As a matter of fact, all 11 components of physical fitness have only improved over these many years of exercise and consistent change in my work-outs. There’s no reason to believe your body diminishes as you get older!
I’m 44 years old now. Making changes in my exercise routine along with consistency and healthy eating has kept me at the same weight I was in 1994 when I left the Marines. So don’t get stuck in the same pattern of exercise. Try to mix it up now. Get that body you had 20 years ago. It will take hard work and discipline, but so does everything else in life. Stay focused on your new exercise program and be consistent with healthy eating. Because the change you make in your daily exercise routine today will change your body and the way you feel about yourself for the rest of your life. Change is Good!
Find Time to Increase Your Physical Fitness Level!
Physical fitness has been defined in many ways. I believe that physical fitness can be defined as one’s ability to carry out day-to-day activities without physical exhaustion and injuries and to maintain high levels of energy to accomplish daily tasks. I know that by the end of my 11 to 12 hour work day and after training 10 to 12 clients I am extremely tired and my energy levels have diminished. However, at the end of the day, I still feel capable to play with my sons, read books with my youngest, and help Stacie tuck the boys into bed. As my clientele base has steadily grown and my business demands more hours than I’m humanly capable, I’ve found myself losing time to work-out and less inclined to keep myself in shape. Sometimes I think some of my clients are in better shape than me. These clients have regularly set time aside in their busy schedules to train with me or on their own. That’s what it comes down to, time.
We must set aside the time to exercise or incorporate physical activities into our daily routine in order to improve our physical fitness levels and be healthy. I’ve found that even a little bit of time devoted to a light work-out or high intensity work-out helps to keep me healthy and at a high level of physical fitness. Setting aside 15 minutes in the morning to walk outside or on a treadmill is certainly a good way to increase your physical fitness levels. I recommend this to a long-time client of mine at least every other week. He routinely asks, “Is that enough?’ My response is always, “YES! Fifteen minutes is better than doing nothing at all.” Studies have shown that small bouts of cardiovascular exercise, such as walking, can decrease blood pressure, reduce your risk of strokes and heart disease, and pro-long life (along with several other positive changes).
Our lives have become overwhelmed with work, school, family, social events, and sports for the kids. Finding the time to take care of my health is a major priority in my life. It should be for you as well. So, make time in your busy lives to exercise daily, even if it’s for just a little bit, 15 minutes, even 10 minutes. A little bit adds up to be a lot in the long run. That little bit of time spent getting your heart rate up will help to increase your energy levels, lift your mood, and, overtime, will increase your physical fitness level. Make your health a priority and get moving. Find the time!