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What is fitness?

Fitness in simple terms means taking care of your body. Fitness is key to an active and enjoyable life. Fitness and Health are related to each other. The body that fit and healthy helps to maintain the required energy level to achieve the goal of your life or success in life. Good health is good for both your mind and body.

What is physical fitness?

Physical fitness is the characteristics that are health-related or skill related. It refers to your capacity to perform physical tasks. Physical fitness helps to improve your mental, emotional and social health.

Component of fitness:

Component of fitness are depending on the source and vary appreciably, some components are given below:

  • Cardiorespiratory endurance

Cardiovascular endurance is the most important condition of fitness. It is basically how efficient your heart, lungs, and blood vessels. Cardiovascular endurance is the ability to exercise without becoming extremely tired because your heart, lungs, and blood vessels are healthy. Cardiovascular fitness is the ability of the heart and lungs to supply oxygenated blood to the working muscle tissues. Cardiorespiratory endurance exercise includes are jogging, cycling and many more. 

  • Muscular endurance

Muscular endurance has improved the quality of your life and benefit for health especially relate with stronger muscles bones, ligaments tendons. Muscular endurance is the ability of muscles to repeatedly exert force against resistance. And your ability to contract your muscles many times without exercise weaken. The common exercise is push-ups and sits ups. If your muscles have to contract in a comparable arrangement more than one time, you are using muscular endurance.

  • Muscular strength

Muscular strength points out the amount of force a muscle can produce in a single effort. Performing exercise that uses your body weight or weights on a machine is a good way to develop your muscle strength. The size of your muscle fibers and never activate are related to muscular strength.

  • Muscular power

Muscular power is measured by how much force can be productive during the given activity. Muscular is one of the main fitness components and is important for sports, (for success in sports). To improve the muscle’s power by training can include throwing implements, lifting weight and plyometric. The exercise muscular power is squats, rows, and push-ups.

  • Flexibility

Flexibility measured how far a muscle group can pull or joint can be moved. To maintain the flexibility of your muscles improves physical activities.  Yoga can help to improve the flexibility of muscles. You can move freely and do activities without pain or any injury.  Flexibility exercise includes shoulder roller, Standing hamstring stretch, Neck-and-shoulder release, and Palm squeeze.

  • Balance

Balance is basically to stay upright or to stay in control of body movement. The balance is of two types. One type is static which means balancing your body when you are in motionless. The second type of balance is dynamic which means balancing your body when you are in a moving situation. The exercise of balance is the practice of yoga. By walking improve your balance. In gymnastics and suffering is more important.

  • Speed

Speed is measured by how you can quickly move from one point to the other points. The requirement of movement speed is good strength and good power. Speed is a need for success in sports, like track and field sprinter, sprint swimmer, speed is important for fitness.

  • Body composition

Body composition is referred to as the circulation of muscles and fats in the body. Body composition is used for the description of how much the percentage of fats in your body. Body composition is important and these are in limited because when the fats are excess in our body it greatly increases the risk to your cardiovascular disease like diabetes and many more. A healthy or fit body composition is express that you have less risk from diseases.

Fitness is necessary for life:

Fitness and health is a basic key to an active and enjoyable life. Exercise and physical activities are important and improve your health and fewer chances for the risk of developing many diseases cancers, diabetes or cardiovascular diseases. Physical activities and exercise regularly are a benefit for the health and it improves the quality of your life.by doing physical activities and exercise your mind will be fresh and active.

Benefits of regular physical activity:

  • It reduces the risk or your heart attack. A heart attack is common today, so health and fitness are good.
  • When you fit and healthy and do exercise daily. It reduces the weight of your body.
  • Blood cholesterol is a major issue. When you fit and do exercise daily have a lower cholesterol level
  • We can see the high blood pressure disease is increasing day by day, physical fitness is lower the high blood pressure.
  • It increases your energy level.
  • It can also help with skin health
  • Doing daily exercise and physical activities your mind and memory will be fresh and healthy.
  • It can provide relaxation and can help with the quality of sleep.
  • For daily exercise and physical activities, it reduces the pain.

Why we need exercise for fitness?

Exercise is a basic need of our health and fitness it improves your muscles strength. Do the exercise daily because it provides the nutrient and oxygen to our body tissues it helps work efficiently cardiovascular system and your heart, lungs working are good and improved. Daily physical activities make you smart.

What should eat for fitness?

  • Eating healthy carbohydrate
  • Eating yogurt.
  • An energy bar.
  • Sports drink or diluted juice.
  • An apple, banana or other fresh fruit.
  • Use Fresh vegetables.

Types of fitness:

There are 5 types of fitness and these are given below:

  1. Cardiovascular Fitness
  2. Muscular Strength Fitness
  3. Muscular Endurance Fitness
  4. Flexibility
  5. Body Composition

Health-related physical fitness:

Health and physical fitness are related it involves exercise activities that you can do and it can improve your physical health.

Tips for fitness:

There are many tips about fitness and some are given below:

  • Do Daily Exercise.
  • Eat the right food that has more nutrients and good for our health.
  • Get sleep properly to benefit our health.
  • Food Intake per day.
  • Stay motivated.

Nutrition and Fitness:

Nutrition plays an important role in fitness. Nutrition has the largest impact on our faintness of body Eating a good balance diet can help to get the calories and nutrient including regular exercise and physical activities. Eating a healthy breakfast is important on the day. You can improve your health by keeping the balance the diet and nutrients of our body. The good nutrient plays an important role in sports. This nutrient includes dairy products, vegetables, fruits and a source of protein. We eat foods containing minerals and vitamins.

Why nutrition is important for fitness?

The nutrient is important for fitness your diet and physical activities can help you to maintain a healthy weight, less risk of chronic diseases like heart diseases and cancer diseases.

Minerals and vitamins in our body:

For healthy and fit body minerals and vitamins are important. Minerals and vitamins have a unique role to maintain our health.  The deficiency of vitamins and minerals can result in disease. The best way to get enough vitamins is to eat a balanced diet and a variety of food.

Name of vitamins:

Name of some vitamins are bellowed:

  • Vitamin E

Vitamin E protects muscles and many other cell types.

  • Vitamin D

Vitamin D is important for healthy bones. Higher vitamin D, lower heart and bone diseases.

  • Vitamin A

Vitamins D and A both are important for bones.

  • Vitamin B6

Vitamin B6 is used to creation of red blood cells and neurotransmitters. Our body cannot produce vitamin B6 we must obtain it from foods.

  • Vitamin B12

Vitamin B12 supports the normal function of our body nerve cells and for red blood cell formation.

Name of minerals:

Name of some minerals that are important to our body is bellowed:

  • Calcium

Our body needs calcium to build strong bones and teeth. Source of calcium includes milk, yogurt, and vegetable like cabbage

  • Potassium

Potassium is a mineral that your cells, nerves, and muscles need to function properly. Many foods contain potassium like fish, chicken, potatoes, and beef.

  • Iron

Iron is important for cell growth and normal body functions. The major reason we need an iron that helps to transport oxygen throughout the body. Iron in plants’ food like lentils, beans, and spinach.

  • Iodine

We need iodine in our body to make thyroid hormones. These hormones control our body’s metabolism and other function.  Fish, shrimp and much other seafood’s which are rich in iodine and the dairy product like milk, cheese, and yogurt.

  • Zinc

Zinc helps the immune system to fight off bacteria and viruses. The zinc needs to make proteins and DNA. Food that increases the zinc level includes dairy foods (like milk, yogurt), dark chocolate, white rice, seeds, nuts, and meat.

  • Magnesium

Magnesium helps your body regulate muscles and nerve functions and blood sugar levels. Magnesium also helps to build strong bones and maintains heart health. Food in which magnesium is present dark chocolate, almonds, peanuts, black beans and many more.

What diet is best for active people?

Active people need a basic diet that provides enough energy in the form of carbohydrates, fats, and protein. This diet means to contain 55 % to 60 % of calories from carbohydrates, 30 % of calories from fats and the remaining 10 % to 15 % of calories from protein.

Carbohydrate:

 The basic diet comes from carbohydrates in the form of starch and sugar. The carbohydrate in the form of starch is in vegetable and grains and the carbohydrate in the form of sugar is in lactose (milk sugar), fructose (fruits and juices) and sucrose (table sugar).

Protein:

Protein is a basic need of our body. Our body cannot produce the protein. Eat things with protein need to help keep our body growing maintain, repair and growth of muscles.

Protein can come from:

  • From poultry like chicken.
  • From meat like beef and lamb.
  • From fish like salmon and tuna.
  • From dairy products like milk and yogurt.
  • From legumes like lentils and beans.
  • From egg.

Healthy fats:

There are many fats in our foods. Most of the foods contain a combination of various fats.

Healthy fats includes are:

  • Nuts
  • Seeds
  • Avocados
  • Olives

Exercise is important for fitness:

Exercise is essential for functional fitness. Exercise is an activity that enhances or maintains physical fitness and health. It does not require any credit. Exercise allows a person to perform the daily activities of life. Doing some physical activities daily is smart when you are trying to slim and smart. It keeps you fit. Exercise causes to make chemicals that can help you to feel good.

Exercise for at least 30 minutes a day:

To reduces your health problems and maintain your health at least 30 minutes a day by doing the exercise and physical activities and this improves your health, less risk for your health.

Benefits of doing an exercise:

  1. It can help people sleep better.
  2. It can help some people who have mild depression.
  3. Exercise increases your energy level.
  4. Exercise can improve your muscle’s strength.
  5. It can help to maintain a healthy weight.
  6. It improves your brain function.
  7. Doing exercise is good for your heart.
  8. Doing regular exercise is enhancing your immune system.
  9. It helps to prevent mental illness.
  10. Doing daily exercise people are active.
  11. Active people are tending to sleep better.
  12. It helps to improve your moods.
  13. It helps to reduce the risk of cancer and heart diseases.

The three parts of a balanced exercise are: 

  1. Aerobic exercise.
  2. Strength training.
  3. Flexibility training.

What should a person eat before and after exercise?

  1. Before:

  • Some high carbohydrate foods like bananas or fruit juices.
  • To drink plenty of cool water before exercise to keep the muscles hydrated.
  1. After:

  • If you are doing exercise for more than 60 minutes. It is important to drink plenty of cool water.

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