Physical fitness is the ability to function effectively all through your workday, perform your typical other activities and still have sufficient energy left over to handle any extra stresses or emergencies which may arise.
The components of physical fitness are:
* Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients required for muscular activity and transports waste products from the cells.
* Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.
* Muscular endurance – the ability of a muscle or muscle group to carry out repeated movements with a sub-maximal force for extended periods of times.
* Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.
* Body composition – the percentage of body fat a person has in comparison to his or her total body mass.
Enhancing the first 3 elements of fitness in the above list will have a positive impact on body composition and will result in less fat. Too much body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively impacts your health.
Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are categorized as components of “motor” fitness. These factors most affect your athletic ability. Proper training can enhance these factors within the limits of your potential. A sensible weight loss and fitness program seeks to enhance or maintain all the components of physical and motor fitness via sound, progressive, mission specific physical training.
Principles of Exercise
Adherence to particular basic exercise principles is important for developing an effective plan. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.
These basic principles of exercise must be followed.
Regularity
To achieve a training effect, you must exercise frequently. You ought to exercise each of the first four fitness components a minimum of three times per week. Occasional exercise can do more harm than good. Regularity is also essential in resting, sleeping, and following a sensible diet.
Progression
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to enhance the level of fitness.
Balance
To be effective, a program ought to consist of activities that deal with all the fitness components, since overemphasizing any one of them might hurt the others.
Variety
Providing a variety of activities reduces boredom and increases motivation and progress.
Specificity
Training must be geared toward particular goals. For example, people become better runners if their training focuses on running. Although swimming is fantastic exercise, it doesn’t improve a 2-mile-run time as much as a running program does.
Recovery
A hard day of training for a given component of fitness ought to be adopted by an easier training day or rest day for that component and/or muscle group(s) to assist permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.
Overload
The work load of every exercise session should exceed the normal demands placed on the body in order to bring about a training effect.
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