What is Fitness? - Lesson 1
Taber’s Cyclopedic Medical Dictionary, 19th Edition, states that fitness is “the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies. It is the ability to withstand stress and persevere under difficult circumstances in which an unfit person would quit. Implied in this is more than lack of illness; it is a positive quality that everyone has to some degree. Physical fitness is minimal in the severely ill and maximal in the highly trained athlete. People who maintain a high level of fitness, increase longevity as compared to those who are sedentary. In addition, the quality of life is enhanced in those who are fit.”
The everyday person, who exercises for general health purposes, will see the professional athlete and begin to compare, without knowing the lengthy process that an athlete has gone through to get to where they are.
The everyday person wants to look & perform like the elite athlete. Companies like to capitalize on the everyday person’s lack of understanding and this is where the trouble starts.
A lot of fitness companies use methods such as “you can too look like our athlete if you use this product!” to bait everyday people. Ahh not so easy.
They tell you this without adding the fact, while you’re working your desk job this athlete is training intensely for 3 hours, for a minimum of 5 days per week, has all their meals planned out, has endless resources to help them stay in ultimate shape!
Then there’s the average Joe or Jane. Don’t get me wrong! With a proper program and dedication, you can achieve astonishing levels of fitness, but when it’s your job to do something in particular, chances are you’ll be relatively good at it due to the time and effort you have invested and will continue to invest.
Keep an open mind when it comes to things like this. Where you dedicate your greatest effort is where you’re likely to get results. Don’t beat yourself up if you don’t look like that model on the cover of the latest fitness magazine.
Your NUMBER ONE priority should always be to increase your quality of life. Everything else is a bonus. Do what you can do. Work consistently, eat properly and while it may take longer, you can get the body you want!
The everyday person, who exercises for general health purposes, will see the professional athlete and begin to compare, without knowing the lengthy process that an athlete has gone through to get to where they are.
The everyday person wants to look & perform like the elite athlete. Companies like to capitalize on the everyday person’s lack of understanding and this is where the trouble starts.
A lot of fitness companies use methods such as “you can too look like our athlete if you use this product!” to bait everyday people. Ahh not so easy.
They tell you this without adding the fact, while you’re working your desk job this athlete is training intensely for 3 hours, for a minimum of 5 days per week, has all their meals planned out, has endless resources to help them stay in ultimate shape!
Then there’s the average Joe or Jane. Don’t get me wrong! With a proper program and dedication, you can achieve astonishing levels of fitness, but when it’s your job to do something in particular, chances are you’ll be relatively good at it due to the time and effort you have invested and will continue to invest.
Keep an open mind when it comes to things like this. Where you dedicate your greatest effort is where you’re likely to get results. Don’t beat yourself up if you don’t look like that model on the cover of the latest fitness magazine.
Your NUMBER ONE priority should always be to increase your quality of life. Everything else is a bonus. Do what you can do. Work consistently, eat properly and while it may take longer, you can get the body you want!
Let’s start with Exercise. What is exercise? Exercise can be viewed as a “tool” to achieve a better level of fitness. If you type the word “exercise” in Google, you’ll find “Exercise is an activity requiring physical effort, carried out especially to sustain or improve health and fitness.” Yep, that’s basically what it is.
Chances are, in high school, you had some sort of requirement to participate in a physical education class. Many assume the only form of exercise is going for a run or lifting weights. If you’re under that assumption, you’re in for a great time, because there’s far more to exercise than that!
How many people consistently exercise? Interesting statistic here presented by National Center for Health Statistics. They found that participation in physical activity can result in desirable health consequences in terms of both acute responses and chronic adaptations in the physiological and psychological domains.
Regardless of the well-known benefits of exercise, current estimates reveal that approximately 40% of Americans are sedentary during their leisure time. According to one study, fewer than 50% of those who begin a program of regular physical activity will continue their involvement after six months. For the ones who adhere, the rate of improvement in muscular strength and cardiovascular fitness is probably compromised by a lack of intensity and effort. Read that again if you need too. Next, I want to focus on the part where it says “regular physical activity.”
That “fit freak” you see on your social media feed makes you decide you’re ready to transform your body BUT you want to do it as quickly as possible. Out of pure desperation, you slide in their DMs and ask them for their “secret”. You want to know how long will it take to transform from not to hot. Stop right there! You’re asking the wrong question, at this point, at least.
Many people never receive the true benefits granted by regular physical fitness due to their lack of compliance. Even with the best programs and trainers, if you’re not willing to make a lifestyle change and begin habitual exercise, you simply cannot achieve your goal. If you view fitness as a destination and not as an ongoing journey, you won’t last. I won’t lie to you!
Let’s start with Exercise. What is exercise? Exercise can be viewed as a “tool” to achieve a better level of fitness. If you type the word “exercise” in Google, you’ll find “Exercise is an activity requiring physical effort, carried out especially to sustain or improve health and fitness.” Yep, that’s basically what it is.
Chances are, in high school, you had some sort of requirement to participate in a physical education class. Many assume the only form of exercise is going for a run or lifting weights. If you’re under that assumption, you’re in for a great time, because there’s far more to exercise than that!
How many people consistently exercise? Interesting statistic here presented by National Center for Health Statistics. They found that participation in physical activity can result in desirable health consequences in terms of both acute responses and chronic adaptations in the physiological and psychological domains.
Regardless of the well-known benefits of exercise, current estimates reveal that approximately 40% of Americans are sedentary during their leisure time. According to one study, fewer than 50% of those who begin a program of regular physical activity will continue their involvement after six months. For the ones who adhere, the rate of improvement in muscular strength and cardiovascular fitness is probably compromised by a lack of intensity and effort. Read that again if you need too. Next, I want to focus on the part where it says “regular physical activity.”
That “fit freak” you see on your social media feed makes you decide you’re ready to transform your body BUT you want to do it as quickly as possible. Out of pure desperation, you slide in their DMs and ask them for their “secret”. You want to know how long will it take to transform from not to hot. Stop right there! You’re asking the wrong question, at this point, at least.
Many people never receive the true benefits granted by regular physical fitness due to their lack of compliance. Even with the best programs and trainers, if you’re not willing to make a lifestyle change and begin habitual exercise, you simply cannot achieve your goal. If you view fitness as a destination and not as an ongoing journey, you won’t last. I won’t lie to you!
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At least you’re honest! I like to say that our goal should be to develop the discipline (long-term solution) to get things done rather than relying on motivation (short-term solution).
I’ll admit that it is easier said than done. Motivation is definitely a great way to get the ball rolling. But we always want to start with one thing at a time.
The fact is some people are naturally more motivated than others. It’s likely a result of their ability to resort to their own mental strategies.
Some really need that extra push and if you’re one of those people, you just need to be completely honest with yourself. There’s absolutely nothing wrong with that. You’ll learn how to set goals and devise a plan to achieve them!
“I’m just not motivated to exercise!”
At least you’re honest! I like to say that our goal should be to develop the discipline (long-term solution) to get things done rather than relying on motivation (short-term solution).
I’ll admit that it is easier said than done. Motivation is definitely a great way to get the ball rolling. But we always want to start with one thing at a time.
The fact is some people are naturally more motivated than others. It’s likely a result of their ability to resort to their own mental strategies.
Some really need that extra push and if you’re one of those people, you just need to be completely honest with yourself. There’s absolutely nothing wrong with that. You’ll learn how to set goals and devise a plan to achieve them!
All forms of exercise should be present in a proper training program. Without the incorporation of the following components, your program is not complete and will eventually lead to the development of imbalances. We want to make things simple to remember, so we’ll refrain from getting too scientific with elaborate terminology. We want to educate you, not confuse you. The types of exercise we’ll be discussing is strength, cardiovascular, flexibility, muscular endurance, & body composition.
Elements of fitness your program should entail
All forms of exercise should be present in a proper training program. Without the incorporation of the following components, your program is not complete and will eventually lead to the development of imbalances. We want to make things simple to remember, so we’ll refrain from getting too scientific with elaborate terminology. We want to educate you, not confuse you. The types of exercise we’ll be discussing is strength, cardiovascular, flexibility, muscular endurance, & body composition.
Also known as aerobic exercise is categorized as activities of moderate intensity that utilize large muscle groups with energy supplied aerobically (requires oxygen).
Examples of cardiovascular activities are walking, running, jogging, biking, swimming, hiking, rowing, skiing, jumping rope, etc. Naturally, activities should follow a rhythmic pattern.
When performing cardio style exercise, it depends on the cardiovascular system’s ability to deliver oxygen to the active muscles and the ability of those muscles to utilize the delivered oxygen for aerobic metabolism of glucose to ATP.
Benefits of Cardio
– Reduction in resting systolic and diastolic blood pressure.
– Reduction in total body fat, reduced subcutaneous fat.
– Reduction in insulin needs. Your glucose tolerance improves.
– Increase in exercise threshold for onset disease signs or symptoms.
– Initial prevention of acute cardiac incident.
– Secondary prevention of another cardiac incident.
Cardiovascular (Cardio)
Also known as aerobic exercise is categorized as activities of moderate intensity that utilize large muscle groups with energy supplied aerobically (requires oxygen).
Examples of cardiovascular activities are walking, running, jogging, biking, swimming, hiking, rowing, skiing, jumping rope, etc. Naturally, activities should follow a rhythmic pattern.
When performing cardio style exercise, it depends on the cardiovascular system’s ability to deliver oxygen to the active muscles and the ability of those muscles to utilize the delivered oxygen for aerobic metabolism of glucose to ATP.
Benefits of Cardio
– Reduction in resting systolic and diastolic blood pressure.
– Reduction in total body fat, reduced subcutaneous fat.
– Reduction in insulin needs. Your glucose tolerance improves.
– Increase in exercise threshold for onset disease signs or symptoms.
– Initial prevention of acute cardiac incident.
– Secondary prevention of another cardiac incident.
Strength training is identified by activities with higher intensity, but shorter duration which stimulate muscles to produce energy anaerobically (not requiring oxygen).
Examples of strength training activities would be any exercise which overloads the muscles for a short period of time such as weight lifting, calisthenics, sprinting, gymnastics, shot-put etc.
Strength training is dependent on various factors, but trains the ability of the muscles to perform short bouts of exercise using anaerobic pathways to produce ATP.
Benefits of Strength Training
– Increased work, athletic, and recreational performance.
– Ability to control body weight & composition.
– Prevent and even treat osteoporosis.
– Management of psychological stress.
– Prevent or rehabilitate injuries.
Strength (Resistance Training)
Strength training is identified by activities with higher intensity, but shorter duration which stimulate muscles to produce energy anaerobically (not requiring oxygen).
Examples of strength training activities would be any exercise which overloads the muscles for a short period of time such as weight lifting, calisthenics, sprinting, gymnastics, shot-put etc.
Strength training is dependent on various factors, but trains the ability of the muscles to perform short bouts of exercise using anaerobic pathways to produce ATP.
Benefits of Strength Training
– Increased work, athletic, and recreational performance.
– Ability to control body weight & composition.
– Prevent and even treat osteoporosis.
– Management of psychological stress.
– Prevent or rehabilitate injuries.
Flexibility training is identified by activities which stretch muscles and, as a result, maintains an even increasing range of motion around a joint.
One main example of flexibility training would be static stretching, which is the most common style of flexibility training. This can be orchestrated actively, or even passively, by the help of a qualified professional (PNF stretching).
Examples of flexibility training activities would be dynamic and/or static stretching, PNF (Proprioceptive Neuromuscular Facilitation, advanced flexibility training which usually requires assistance), Active isolated stretching, and ballistic stretching.
Benefits of Flexibility Training
– Decreased low back pain
– Increased blood supply thus increasing nutrients to joints
– Increased quantity and decreased viscosity of synovial fluid aids in nutrient exchange.
– Improved muscular balance and postural awareness
– Muscular relaxation and reduced stress.
Flexibility (Range of Motion)
Flexibility training is identified by activities which stretch muscles and, as a result, maintains an even increasing range of motion around a joint.
One main example of flexibility training would be static stretching, which is the most common style of flexibility training. This can be orchestrated actively, or even passively, by the help of a qualified professional (PNF stretching).
Examples of flexibility training activities would be dynamic and/or static stretching, PNF (Proprioceptive Neuromuscular Facilitation, advanced flexibility training which usually requires assistance), Active isolated stretching, and ballistic stretching.
Benefits of Flexibility Training
– Decreased low back pain
– Increased blood supply thus increasing nutrients to joints
– Increased quantity and decreased viscosity of synovial fluid aids in nutrient exchange.
– Improved muscular balance and postural awareness
– Muscular relaxation and reduced stress.
Muscular endurance is identified as a muscle’s ability to sustain consistent contractions against a resistance for an extended period of time.
Identifying examples of endurance training is a little bit different. It relies mainly on the amount of resistance involved and the bodies ability to perform repeated contractions with the given load. Essentially, it is described as any exercise which can be performed for greater than 15 repetitions. Exercises such as push-ups, pull-ups, planking, squats, sit-ups, and many more are included.
Benefits of Muscular Endurance
– Prolonged physical activity without fatigue
– Reduction of body fat
– Increase in lean muscle mass
– Increased bone density
– Heart health improvement
– Improved energy
Muscular Endurance
Muscular endurance is identified as a muscle’s ability to sustain consistent contractions against a resistance for an extended period of time.
Identifying examples of endurance training is a little bit different. It relies mainly on the amount of resistance involved and the bodies ability to perform repeated contractions with the given load. Essentially, it is described as any exercise which can be performed for greater than 15 repetitions. Exercises such as push-ups, pull-ups, planking, squats, sit-ups, and many more are included.
Benefits of Muscular Endurance
– Prolonged physical activity without fatigue
– Reduction of body fat
– Increase in lean muscle mass
– Increased bone density
– Heart health improvement
– Improved energy
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