PHYSICAL FITNESS 1.- DEFINITION 2.- COMPONENTS 3.- BENEFITS

PHYSICAL FITNESS A basic definition of physical fitness is “the ability to complete daily tasks with energy, reduce health risks due to inactivity, and be able to participate in a variety of physical activities.”

COMPONENTS OF PHYSICAL FITNESS HEALTH-RELATE The components of physical fitness are used in schools, gyms and health clubs to measure your level of physical fitness. The fitness components are qualities that athletes must develop to prepare for sport competition. A range of tests are used to measure these components. Once you've been tested in all five components, a physical fitness regimen can be tailored to your specific needs.

ENDURANCE The ability of your heart and lungs to work together to provide the oxygen required by the blood during a workout. The lungs provide oxygen to the blood. This blood is pumped by the heart and send to muscles and other systems of the body. The Cooper Run is most often used to test it. The examples of this component are jogging, swimming, cycling, running, etc.

MUSCLE STRENGTH The ability of the muscles to lift weight. The examples of this component are bench press, leg press, biceps curl, abs, push ups, back extension.

MUSCLE ENDURANCE The ability of muscles to perform repeated exercises without getting tired. The examples of this component are running, jumping rope, step machines, cycling.

FLEXIBILITY The ability of each joint to express its full range of motion. The ability of each joint to express its full range of motion. After a workout, it is important that you perform stretching exercises to improve this ability. Stretching exercises like hamstring stretch, quadriceps stretch are examples of stretching exercises.

COMPONENTS OF PERFORMANCE-RELATED FITNESS AGILITY The ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

BALANCE The ability to control or stabilize the body when a person is standing still or moving. For example, in-line skating.

COORDINATION The ability to use two or more body parts at the same time. For example, bounce a basketball.

SPEED The ability to move your body or parts of your body swiftly.

POWER The ability to move the body parts swiftly while applying the maximum force of the muscles. For example, jumping forwards.

REACT TIME The ability to respond quickly to what you hear, see, or feel. For example, an athlete quickly coming off the blocks early in swimming.

BENEFITS  Overall Health A regular fitness regime helps in improving the overall health of an individual. The good effects are gradually evident on indulging yourself in regular exercise.  Boosts Energy Feel the difference after working out or after a session of yoga. You shall feel rejuvenated and energized throughout the day. Contrary to this, if your lifestyle is sedentary and lethargic, you will feel tired and sluggish the entire day.  Weight Reduction Working out regularly is one of the natural weight loss methods. You can burn extra calories, which is definitely healthy for the body. You will also remain in shape.  Strong Build Staying fit with regular workouts and muscle building make your bones strong. People suffering from backache, shoulder pain, etc. must be regular with certain exercises.  Mental Strength A fit body is not only physically strong but mentally strong as well. A combined routine, including proper exercise and diet, have a positive effect on brain function.

EFFECTIVE WAYS TO GET FIT AND HEALTHY As far as a healthy lifestyle is concerned; two factors come into play – your diet and the physical activity you indulge in. Couch potatoes and junk food lovers are generally the ones who suffer from health problems such as obesity and diabetes, while people who follow the healthy way of living tend to have a longer life, free of various ailments.

PROPER EXERCISE Experts recommend that you need to exercise at least for half an hour every day. Even simple walking for an hour or so can help in burning calories, and improving the metabolism of your body.

HEALTHY DIET When we talk about a healthy diet, it includes the food as well as the dietary habits of the person. It's important to go for a balanced diet. Junk food is a strict no! These unhealthy foods are of no help for your overall health. Moreover, you also need to monitor 'how' you eat. Even though a proper breakfast is a must, stuffing yourself early in the morning and going hungry for the rest of the day is not a wise thing to do. It is better to have small meals frequently throughout the day, than having one heavy meal and going hungry for hours after that.