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- become healthier, become fitter , how getting a personal trainer can help you, killer work out routine for a better body
- aerobics and exercise , 3 different abs exercises, 5 exercises to lose belly fat
- 5 exercises to lose belly fat , 3 different abs exercises, 3 different tips for warm up exercises
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- cardiovascular fitness - the what and how? , weight loss is not the only result of a good exercise program, life changing benefits of cardio activity
- 6 tips that could save you from a serious injury , exercise better with warm up exercise, get a perfect well sculpted chest with these key exercises
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- 6 tips to a natural body rejuvenation with exercise , swimming for fitness - exercise for everyone?, exercise for abs diet
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- 4 bodyweight exercises , 3 different abs exercises, guide to strength training - 9 tips to start
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Components of Fitness
Components of FitnessBy Kris Lee
Fitness, itself, is composed of four different elements: cardiorespiratory endurance, muscular fitness, flexibility, and body composition.
Cardiorespiratory endurance, or aerobic fitness, relates to the body's capacity to absorb, transport, and use oxygen during work or exercise. As the body is trained to endure a greater cardiovascular workload, the heart and lungs become stronger thereby increasing an individual's endurance. A marathon runner would be a prime example of an athlete with a high level of aerobic conditioning.
Muscular fitness can be greatest described as a balance of strength and endurance. Muscular strength is the body's ability to create force at a given speed of movement. Muscular endurance refers to the ability of the body to repeat movements and resist muscular fatigue. A better way to distinguish between muscular strength and endurance would to imagine lifting a fifty-pound weight just one time-strength-versus lifting a five-pound weight ten times-endurance.
Flexibility is often the most overlooked component of physical fitness. Flexibility is the range of motion around a joint or a group of joints. Range of motion is limited primarily by the amount of soft tissue, including muscle and the joint capsule, surrounding the joint. A gymnast would rely on his or her flexibility as well as strength to complete a strenuous tumbling routine without injury.
Body composition is the fourth and final component of fitness. There are two distinct elements with body composition: fat or adipose tissue mass and lean body mass. Fat mass, as it implies, is the percentage of fat, both essential and nonessential, that makes up an individual's body. Essential fat or adipose tissue can be found in bone marrow, nerve tissue and in various internal organs.Woman have a significantly greater percentage of essential body fat, around 12 percent, than men, around 4 percent, due to the demands of child bearing. Nonessential fat or adiposetissue can be found subcutaneously, or beneath the skin, and is primarily used for excess body fat or adipose tissue storage. "Based on data from physically active young adults, it would be desirable . . . to strive for a body fat or adipose tissue content of 15% for men (certainly less than 20%) and about 25% for women (less than 30%)" (McArdle et. al. 1996, 570). Lean mass, on the other hand, is comprised of everything in the human body other than fat, such as muscle mass, bone mass, and the weight of the internal organs. An ideal body composition, therefore, would be an individual possessing a healthy body fat or adipose tissue percentage: 15-20 percent for men and 25-30 percent for women.
These four components are essential for maintaining optimal health and fitness while preventing injury and muscular imbalances. Imagine a long-distance runner who spends her training time running without any regard for strengthening or stretching.While her cardiorespiratory endurance and body composition are favorable, she neglects her muscular strength and flexibility and can possibly set herself up for serious injury in the future. Along similar lines, imagine an amateur bodybuilder who spends a large amount of time lifting weights and increasing muscle mass, however who neglects his cardiovascular health and flexibility. He, too, increases his odds of injury by ignoring two very important components of fitness.
While it is ideal to have a balance of cardiorespiratory endurance, muscular strength and endurance, flexibility, and a favorable body composition, it is not something that is easily attainable. Good health takes work, however it does not have to resemble work.
For more information on Fitness, visit my Fitness Guide here.
,Fitness is the Goal
Fitness is the GoalBy Robin Brain
The most sensible way to think about weight loss is as part of an overall effort to get and stay fit. In this chapter, we'll look at the components of fitness and why they are important to overall health. We'll consider the roles that the heart and other muscles play in fitness. Making the choice to lose weight is an important part of choosing to get fit.
What is fitness?
To keep it simple, physical fitness is the ability of your body to do the work required of it. Although all body systems contribute to fitness, the muscles are the primary actors. In order to do their work, muscles need oxygen. They get it from blood, which is oxygenated by the lungs and pumped by the heart. Fitness depends on healthy lungs and a healthy heart supplying plenty of oxygen to strong muscles.
The components of fitness
There are three main components of physical fitness, all of which are related.
Endurance: Also called cardiovascular, cardiorespiratory, or aerobic fitness, endurance depends on the heart, lungs, and blood vessels delivering oxygen-rich blood efficiently to all tissues in the body, including the muscles, and carrying away carbon dioxide and other waste products. To put it simply, aerobic fitness = endurance. Aerobic exercise increases your endurance.
Feeling out of breath is a sign that you've come to the end of your aerobic endurance.
Strength:This is the ability of your muscles to exert force to push, pull, or lift an object, including your own body. To put it simply, muscular fitness = strength + endurance.
The number of times you can lift a given weight (or the number of exercise reps you can do, in weight-training lingo) is a good way to measure your muscular fitness.
Strength training with light weights increases your muscular fitness, as you'll see later in this chapter.
Flexibility: Also referred to as range of motion, flexibility is the ability to bend and stretch easily. Muscles, joints, and the tissues that connect them (ligaments and tendons) all play a major part in how well you can bend and stretch.
Feeling stiff when you try to touch your toes is a sign that you lack flexibility. Stretching exercises increase your flexibility.
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,Killer Work Out Routine For a Better Body
Killer Work Out Routine For a Better BodyBy Chris McCombs
There are many important aspects of working out that you can do to build a healthier and fitter body. You should always start your workouts with a warm-up of ten to thirty minutes. The warm up should involve low energy activities such as jogging, walking, and cardiovascular exercise. This will warm up your muscles, getting them ready for higher volumes of exercise, such as the five important components of fitness, which are aerobic fitness, muscular strength, muscular endurance, flexibility and body composition.
Aerobic fitness contains exercises like biking, running and swimming. This type of exercise gets the oxygen flowing to the muscles. Muscular strength is when you obtain a great amount of force for a small amount of time. This type of exercise normally includes upper body bench pressing for your pectorals and possibly tricep muscles. Muscular endurance is the ability to exert a lower level of force in a greater amount of time. A good way to portray this type of exercise is through doing sit ups for about sixty seconds. Flexibility is the full movement of muscle around the joint and a good way of exemplifying this is through the sit and reach test. Finally, body composition is the ratio of body mass to fat or adipose tissue mass. This measures muscle, bones and organs.
Here is an example of a work out routine that I have done on numerous occasions. I warm up for ten minutes, then follow that with squats for fifteen reps. Then I do push ups for ten reps and leg curls for fifteen reps. I follow that with ten seated row reps and fifteen lunges on each side. Crunches for twenty-five reps come next and then fifteen leg extension reps. Then I go into twenty-five cave raises and ten reps of wide grip pull-downs. I do fifteen leg curls and follow that with fifteen reverse crunches. I then do ten reps of triceps pushdowns and follow that with ten seated dumbbell bicep curls. I finally end my routine by cooling down for ten to thirty minutes with a walk or just stretching.
Lastly, an easy way to measure exercise intensity is to know your max heart rate. This is done by subtracting your age from two-hundred and twenty. The ideal range for getting rid of fat or adipose tissue during exercise is to maintain a sixty to seventy percent of your max heart rate. Training zones can then be determined by taking percentages of this maximal number. An inexpensive heart rate monitor can be purchased from any sports store and will make understanding your heart rate quite easy.
The work out routine that I have done has helped me to become a healthier and fitter person. I tend to do this about every other day to give my body a days rest. Of course this routine is geared toward my body, so you can feel free to change the reps and amount of time you work out according to your age, gender and condition. No matter if you choose to do an exercise or workout routine like mine or form your own, I strongly encourage you to have some sort of routine and to remember to incorporate the five aspects of exercise so that you are working out every part of your body.
Southern California and Fitness Expert Chris McCombs is a well known Personal Trainer in Laguna Niguel and you can learn more about him at his Laguna Niguel Personal Training website.