Fit

How to get fit

Overview.

Knowing exactly how to get fit doesn’t have to be complicated. Simply put, getting fit requires movement. Running, cycling, dancing, walking, weightlifting and stretching are all fantastic forms of movement that get the heart pumping, blow away the cobwebs, and help with simple tasks like carrying the shopping or climbing a flight of stairs when the elevator is out of service. there are many different definitions of fitness – aerobic fitness, muscle strength, and flexibility, to name a few. Each type of fitness works the body through a different training approach, and each has a very different effect on the body through dedicated training.

Cardiovascular fitness, or aerobic fitness as it’s sometimes called, is a measure of how well the heart and lungs can provide enough oxygen-rich blood to the muscles so the body can perform aerobic activities such as running, swimming, and rowing.

Aerobic fitness relates to your ability to perform quick, powerful bursts of activity (think running for the bus or lifting a heavy object), and it can be improved through sprinting, weightlifting, plyometrics (also known as jump training), and High-Intensity Interval Training (HIIT) which requires you to alternate bursts of movement with short rest periods.

Muscular strength measures the amount of force you can exert to lift a heavy weight, while muscular endurance measures the number of times you can lift a weight before getting tired. Often called weight-bearing exercise, it can have several positive benefits on the body, including a reduced risk of osteoporosis and an increased metabolism at rest.

Flexibility measures the range of movement in your joints and muscles so you can perform bending, twisting, and reaching movements. While we often think of flexible people as bendy contortionists or yoga devotees who can put their feet behind their heads, a decent level of flexibility also means being able to do simple tasks such as tying your shoelaces.

5 Simple Tips for Fitness Success.

If you want to start your journey to having a better body to feel great, here are some tips:

1. Exercise Daily.

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you’re not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

2. Eat the Right Foods and Portion Each Meal.

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it’s just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

3. Keep Track of Calories and Food Intake Per Day.

Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders’ body masses are so big? That’s because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

4. Be Sure to Get Sleep.

Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body’s batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

5. Stay Motivated.

An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you’ve always wanted.

Reference:

How to get fit/https://www.livescience.com/how-to-get-fit

5 Simple Tips for Fitness Success/https://www.active.com/fitness/articles/5-simple-tips-for-fitness-success

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