Health and Fitness

Good health implies an absolute condition of physical, mental, and social well-being. Moreover, this does imply an eradication of infirmity and illness. On the other hand, fitness indicates a capacity to fulfill the demands and adapt to the environment. To attain fitness, a person has to ensure optimum nutrition, hygiene, physical activity, and rest.

We know that the way to improve your body fitness is through exercise. A few of the exercises strengthen your muscles. These are weight lifting and horse riding. Some others improve your flexibility. Yoga comes into picture here. The exercises that enhance the body endurance by assisting your heart, lungs, vessels, and blood to function more efficiently are called as Aerobic exercises. During these exercises, the body muscles use oxygen to function. The increase your heart rate and make you sweat.

To determine the workout necessary to improve your cardiovascular health and fitness, calculate the following.

·         220 – your age = maximum heart rate

·         The maximum heart rate × 0.60 = lower target heart rate

·         The maximum heart rate × 0.60 = upper target heart rate

Your heart must beat between the lower target heart rate and the upper target heart rate for minimum 20 minutes to improve your heath and fitness.

The ideal method for a workout is the following:

·         Warmup for 5 minutes: looses your muscles and helps your heart and lungs to increase functioning level

·         Exercise for 20 minutes

·         Cool-down for 5 minutes: relaxes the body and avoids muscle soreness and dizziness

Some facts about fitness are the following:

·         Sleep is the most crucial issue for fat burning: The optimum sleep duration is 8.5 hours. When you are awake, the body tries to preserve energy and the metabolism slows down. During sleep, the body burns more fat.

·         Regular exercise and a better  sex life are correlated.

·         There is no best time to devote for health and fitness. In your routine life, spare time for it as you can and how often you can.

·         Both the following can take place simultaneously: lose fat and gain muscle, gain fat and lose muscle.

·         If a muscle dehydrates by a mere 3 percent, its strength plummets by 10 percent.

·         Age is no barrier to maintain fitness. Examples of 90+ persons attending gyms twice a week and lifting 5  kg dumbells do exist.

Health and fitness quotes

“Most of us think we don’t have enough time to exercise. What a distorted paradigm! We don’t have time not to. We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.” ~ Stephen Covey

“Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.” ~ Jon Gilson

For good health and fitness, do the following:

·         Consume adequate quantity of vegetables

·         Concentrate on lifestyle changes

·         Drink 8-10 glasses of water per day

·         Enjoy your meal plan

·         Be kind to yourself

·         Cook for yourself

·         Eat fresh food

Do not do the following:

·         Rely on packaged and processed foods

·         Get depressed due to numbers

·         Allow emotion to rule your body

·         Sacrifice an entire night of sleep

·         Forget to reward yourself

·         Take the easy way

·         Skip rest days