Fitness

     

  

FITNESS

Physical fitness, a general state of good health, usually as a result of exercise and nutrition. Fitness (biology), an individual's ability to propagate its genes. Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situation.

Some men struggle to make inroads when they want to bulk up, whether their inspiration is sports performance, aesthetics, or simply living healthierIn today's extra-large society, we tend to focus on the admirable guys who train hard and switch up their diet to transform their bodies by losing weight. We highlight their quests to lead healthier lives every chance we get — but there's another side of the wellness scale that can be just as difficult, depending on your body's makeup: Gaining mass and muscle."Most lean men who can't gain muscle weight are simply eating and exercising the wrong way," Doug Kalman, R.D., director of nutrition at Miami Research Associates told Men's Health."protein is the key to building muscle."

Regular physical activity can help protect you from the following health problems

                

• Heart Disease and Stroke. ...

• High Blood Pressure. ...

• Noninsulin-Dependent Diabetes. ...

• Obesity. ...

• Back Pain. ...

• Osteoporosis. ...

• Self Esteem And Stress Management. ...

• Disability

BENEFITS OF FITNESS....

• correct nutrition

• enough rest (good quality sleep),

• Stress management and relaxation

• Boost in energy level

• Boost your Confidence

• Boosts your Brainpower

• Increases stamina, strength and flexibility

• Increases productivity at work

• Lowers risk of falls and serious injuries like hip fractures

• Improves efficiency of the heart and lungs

       and many others.....

"MY STRATEGY FOR FITNESS"

Know what you are going to do and when you are going to do it. This is important for both eating and exercising and will help you stay in control of your body size:

• I make time for balanced meals and always keep a few healthy snacks on hand to make sure I have something nutritionally beneficial within reach. This is especially helpful when I’m rushing around.
• I try to make sure my minimum exercise level is set at 30 minutes a day.

FITNESS WORKOUT FOR BEGINNERS....

Some simple rules that will reshape your body for life....

If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add compound lifts like squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout to work them the most efficiently.

"JOGGING"

Jogging is running at a gentle pace. The definition of jogging as compared with running is not standard. One definition describes jogging as running slower than 6 miles per hour (10 km/h). Running is sometimes defined as requiring a moment of no contact to the ground, whereas jogging often sustains the contact

Going easier—a casual jog-helps you recover, burns calories, and “resets” your central nervous system. It also expands the chambers of your heart.

That increase your overall fitness faster.

"RUNNING"

Everyone knows that running is a great way to get into shape, but it also can benefit almost every part of your body and lift your mood. Whether it's your favorite part of the day or something you have to push yourself through, the benefits are undeniable. For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.

"SWIMMING"

Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s also a good way to relax and feel good. Common swimming styles in recreational swimming are breaststroke, backstroke, side stroke and freestyle.Swimming is a great workout because you need to move your whole body against the resistance of the water.

"cycling"

Cycling exercise is one of the best full body workouts that will not only keep you fit on the inside but also, it will keep you fit on the outside.It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

The best way to build your cardiovascular fitness on the bike is to ride for at least 20 minutes every day.

The combination of these four results both improves your ability to recover and enables your heart to pump more blood with more force.

 I do these things regularly, It’s not only helped me reach my primary goal by allowing me to reap more from my weight training workouts, but it also improves all the activities in my day-to-day life. 

GO ON A "HIKE".

Hiking is a powerful cardio workout that can:

• Lower your risk of heart disease

• Improve your blood pressure and blood sugar levels

• Boost bone density, since walking is a weight-bearing exercise.

• Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs

• Strengthen your core

• Improve balance

• Help control your weight

• Boost your mood.

 "Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety," says Gregory A. Miller, PhD, president of the American Hiking Society. "Being in nature is ingrained in our DNA, and we sometimes forget that."

This is more than just a walk in the park. Hit the trails somewhere with hills and challenging terrain. This also gets you out into nature, which relieves stress and further promotes recovery.

"FOODS AND DIETS"...

Some best value foods to improve your workout...

•  Boiled eggs

• White egg omlete

• Leafy greens(include kale, spinach, collards, swiss chards and a few others.)

• Cruciferous vegetables(include broccoli, cauliflower, cabbage and brussels sprouts.)

• Vetable soup

• Coconut oil(led to reduced amounts of belly fat)

• Apple and cucumber juice.

• Grape fruit

• Hot water(1 lit. per day for proper digestion.)

• Green Tea.

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