FITNESS

Fitness is the state of health and welfare, In particular the ability to do aspects of sports, business and daily activities. Physical fitness is generally achieved through proper nutrition medium-force physical exercise and adequate rest.

There are four types of fitness that are important for your physical activity to be included in the routine

• AEROBIC EXERCISE
• STRENGTH EXERCISE
• BALANCE EXERCISE
• FLEXIBILITY EXERCISE

AEROBIC EXERCISE :- Are activities that work your cardiovascular system. They get your heart rate up and You have difficult breathing.They are what people always think of when they hear the word "exercise".

EXAMPLES OF AEROBIC EXERCISE

• Brisk walking
• Running or jogging
• Swimming
• Playing sports like tennis, soccer or basketball
• Dancing

HEALTH BENEFITS OF AEROBIC EXERCISE

• Improve health of heart, lungs and circulatory system Aerobic exercise strengthens the heart so that it can pump blood more efficiently, and also reduces your overall heart rate. This type of exercise also increases the level of "good" cholesterol and reduces the "bad" cholesterol level, which can reduce the buildup of the plaque in the arteries.
• Reduce risk of cardiovascular disease, including stroke
• Lowered blood pressure and improved blood fat levels

HOW MUCH EXERCISE DO YOU NEED ?

Adults must have at least 150 minutes (2.5 hours) of moderate intensity physical activity (like fast walking) per week. There are several ways to divide those 150 minutes during a week, but most experts recommend breaking up in 30 minutes of physical activity in five days per week.

STRENGTH EXERCISE :- It work your muscles using resistance, such as dumbbell or weight of your body. This type of exercise enhances the mass of lean muscles, which is particularly important for weight loss because lean muscle burns more calories than other types of tissues. When people leave pounds, they can also lose muscles, so it is important to do resistance training to maintain muscle mass. People also lose muscle mass naturally as age, so resistance training is important for older adults. Strong muscles may be easier to do everyday activities, such as gardening or taking out your suitcase from an overhead bin on an airplane

EXAMPLES OF STRENGTH EXERCISES

• Weight lifting
• Using Resistance Band
• By using your body weight for resistance, push-up, pull-up, crunches, leg squat or push-up against the wall
• Using Weight Machines in a Gym

BENEFITS OF STRENGTH EXERCISES

• Increased lean muscle mass
• Increased bone density and low risk of osteoporosis
• Increased metabolism to help in weight loss or weight maintenance
• Muscle power increased to make everyday activities easier
• The risk of injury decreased 

HOW MUCH STRENGTH EXERCISE DO YOU NEED?

These exercises should work all of the major muscle in your body — your legs, hips, back, chest, abdomen, shoulders and arms. For each group of muscles you exercise, you should try to recite at least eight to 12 reps of the activity (like weight lifting). To benefit from the practice, you need to work on the muscles at that point where it is difficult for you to reproduce
But you should not exercise for the same muscle group two days in a row, because your muscles need time to recover.

BALANCING EXERCISE :- It Improves your ability to control and stabilize the position of your body. This type of exercise is especially important for older adults, but balancing exercises can benefit people who are heavily weighted or pregnant have been involved, who can throw the center of gravity and balance training is beneficial for athletes  to help them maintain balance during their sport activity.


EXAMPLES OF BALANCING EXERCISE

• Shift your weight from side to side
• Stand on one leg
• Toe walking
• Using a balance board or stability ball
• Doing Yoga or Pilates

BENEFITS OF DOING BALANCING EXERCISE

• Prevent falling
• Reduces the risk of lower back injuries such as knee and ankle injuries
• Improve Proprioception (the ability to know where you are in space)

HOW MUCH  BALANCING EXERCISE DO YOU NEED ?

There is no limit of doing balance training. You will do safely and do it everyday if you want. Doing three to four balance exercises five days in a week will improve people's balance. 

FLEXIBILITY EXERCISE :-  Stretch your muscles and improve your range of motion on your joints. There are two types of flexibility exercises: Static pulling (In which you stretch muscles without movement of body)  and  Dynamic stretching (which combines stretching with movement of body)


EXAMPLES OF STATIC STRETCHES

• Stretching the hamstring muscles by sitting on the ground with straight legs, and leaning forward
• Stretching the calves by stepping forward with one leg, and shift your weight on the front leg
• Stretching your thigh muscle by bending one leg back toward your buttock, and hold your foot

EXAMPLES OF DYNAMIC STRETCHES

• Raise your knee toward your chest . hold on your shin and bring your leg back down. Then, do this with the opposite leg. Do this while standing on one place.
• Raise one leg up off the ground, keep your leg straight and flex your foot with your toes pointed up. Repeat with the opposite foot .
• Arm swings: Start with your arms straight in front of you, with your palms facing down. Walk forward, and swing arms together to the right so that your left arm goes across your chest. Then, swing your arms in the opposite way as you keep walking, and repeat few times.

BENEFITS OF FLEXIBILITY EXERCISE

• Improves flexibility, which is important for everyday activities
• Reduce risk of injury. If a muscle of one side of your body is tighter than a muscle on the other side, it creates an asymmetry that will increase the risk of injury
• Reduce lactic acid in the muscles. Lactic acid  create a burning sensation in the muscles during an intense workout.

HOW MUCH FLEXIBILITY EXERCISE DO YOU NEED ?
Make stretching part of every workout. Many experts advise to do dynamic stretching as part of a warm-up before a workout, and static stretching after a workout. For static stretching, you should hold every stretch for 10 to 30 seconds

You should include all four types of exercise in your exercise. But that does not mean that you have to do four different exercises .You can add some exercises together, such as strength and balance training. For example, you  curl biceps while standing on one leg. Some exercises  such as yoga, strength, flexibility and balance exercises are involved.