Category: Wellness Blog

When you talk about sports fitness, what comes first in your mind? It is, basically, the different sports activities, right? This is because sports fitness has always been referred to as the sports itself.

 

Generally, sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.

 

However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast can maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

 

In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.

 

Therefore, for people who are into sports fitness, here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:

 

1. Drinks lots of water

 

Humans can survive days, or even months without food, but they can never last a day without water.

 

Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.

 

Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

 

However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have two additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

 

Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

 

2. More veggies!

 

People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

 

3. Calcium intake

 

People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.

 

Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like “osteoporosis.”

 

Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

 

4. Warm exercises are always important before any kind of strenuous activities.

 

This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

 

Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.

 

Summary:

The health benefits associated with regular exercise are numerous. Specifically, exercise can help prevent heart disease and stroke, high blood pressure, obesity, back pain, osteoporosis. In addition, it can help fight depression as well as promote improved stress management.

 

 

Article Body:

The health benefits associated with regular exercise are numerous. Specifically, exercise can help prevent heart disease and stroke, high blood pressure, obesity, back pain, osteoporosis. In addition, it can help fight depression as well as promote improved stress management.

 

To maximize your overall health benefits, experts typically recommend that you perform 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, you can also achieve significant health benefits by completing 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

 

If you are just beginning an exercise program, starting at a slow pace with low-impact activities such as walking, or swimming will allow you to improve your physical fitness level while safeguarding you from unwanted overuse injuries and burnout. Once you get in better shape, you can gradually integrate more strenuous and varied activities into your routine.

 

Positive Impact of Physical Activity

According to the U.S. Surgeon General, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Further, regular exercise effectively:

 

• Reduces the risk of dying from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already Have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.

The health benefits of exercise can be achieved by virtually everyone, regardless of age, sex, race or physical ability. Therefore, if you want to feel better, have more energy and live longer, simply follow a program of regular, moderate exercise and enjoy a better quality of life.

 

Summary:

Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life.

 

 

 

Article Body:

When it comes to the Big Three of exercise – cardiovascular, strength and flexibility training – it is pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle, and get fit, the benefits of flexibility training are less immediately alluring.

 

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.

 

How can you include an effective flexibility workout in your fitness program? Here are some guidelines:

 

Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What is more, generic stretches may not be effective for your body. The more time and attention you give to your flexibility training, the more benefits you will experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.

 

Consider Your Activities. Are you a golfer? Do you ski, run, or play tennis? Do your daily home or work routines include bending, lifting, or sitting for long periods? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. An individualized stretching program is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).

 

Pay Special Attention to Tight Areas. Often the shoulder, chest, hamstrings, and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.

 

Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and do not push too far. Avoid bouncing or jerking movements to gain momentum; this approach can be dangerous.

 

Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries will need to take special precautions.

 

Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.

 

Warm Up First. Do not forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.

 

Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.

 

Stretch Your Mind and Body. Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.

 

It is Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance.

 

Do It Consistently. It does not help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs – they are dedicated practitioners of regular stretching and you rarely see them getting the kind of joint or muscular injuries that humans get!

 

Shoulder and Trapezius Stretch

** Stand upright with shoulders back, chest out, and feet hip-width apart.

** Clasp your hands behind your buttocks.

** Slowly lift your hands up and away from your body until they have reached the furthest comfortable position.

** Keep your chest out and your chin in without hunching over.

** Once you feel a comfortable stretch in your chest and anterior shoulders, hold this position for at least 15-30 seconds.

 

Lying Quadriceps Stretch

** Lie face down on a mat.

** Lift your right leg up towards your buttocks.

** Reach around with your right hand and grasp your foot. Slowly pull downwards, stretching your quadriceps to the furthest comfortable position.

** Hold this position for at least 15-30 seconds.

 

Shin Stretch

** Using a wall or chair as support, place your left foot behind your right foot, with the top of your left foot on the ground.

** Extend the bottom of your left shin as far forward as possible. Slowly lower yourself by bending both legs.

** Once you have stretched your anterior tibialis to the furthest comfortable position, hold for at least 15-30 seconds.

** Switch legs and repeat.

 

Hip, Gluteus and Back Stretch

** Sit on the floor with both of your legs extended in front of you.

** Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee.

** Place your left elbow on the outside of your right knee and extend your right arm behind you with your palm flat on the floor for support.

** Slowly twist your upper body to the right while looking over your right shoulder.

** Lightly apply pressure with your left elbow on the outside of your right knee as you twist. Be sure to keep your upper body straight.

** Once you feel a comfortable stretch in your hips, buttocks, and lower back, hold this position for at least 15-30 seconds.

** Switch sides and repeat.

 

Calf Stretch

** Put the sole of the top half of your right foot against the wall. Slide your right heel as close towards the wall as possible.

** Slowly lean forward towards the wall stretching your calves. Once you have stretched your calf to the furthest comfortable position, hold for at least 15-30 seconds.

** Switch legs and repeat.

Fats and carbohydrates are two building blocks of a healthy diet, but many people do not understand their role in proper nutrition.  While the daily intake of fats and oils should be limited, these elements are still a vital part of the diet.  The key is to make smart choices when it comes to fats and oils.  That means substituting saturated fats with unsaturated fats, and using healthier, lighter oils in cooking.

 

Let us look at the role fats and oils play in the diet.  Fats are necessary for supplying energy to the body.  In addition, fats supply essential fatty acids and act as carriers for fat soluble vitamins like vitamin A, vitamin D, vitamin E, vitamin K and the carotenoids.  In addition, fats have an important role to play as building blocks for various tissues and membranes, and they also play a key role in regulating numerous bodily functions.

 

Dietary fat is available from a variety of plant and animal sources, and most diets do contain adequate amounts of fat.  Most nutrition experts recommend keeping the intake of fat to less than 20% of calories, but studies have shown that severely limiting fat intake can be dangerous.  Extreme low-fat diets should only be undertaking with a doctor’s approval and oversight.

 

The type and amount of fat in the diet makes all the difference.  A diet high in saturated fats, trans fats and cholesterol has been associated with a variety of ills, including heart disease, stroke, and other associated diseases.  In addition, many long-term chronic problems, such as obesity, are associated with high levels of dietary fats.

 

The greatest risk of complications from excessive fat intake appears to lie with saturated fats and trans fats (fats that are solid at room temperature).  One of the best ways to keep levels of saturated fat low is to limit the amount of animal fats that are consumed.  These animal-based fats include meats like bacon and sausage, as well as butter and ice cream.  Dietary cholesterol can be limited by watching the consumption of eggs, organ meats and other foods high in cholesterol.

 

Food labels do make the complicated process of choosing the right fats somewhat easier.  For instance, trans fats will be listed on the ingredient list of foods that contain them.  In general, trans fats are found mainly in processed foods.

 

Some fats, such as polyunsaturated fats and monounsaturated fats, are better choices for healthy eating.  Examples of these fats include canola oil and olive oil. Cooking with these lighter oils can be a big step toward a healthier diet.  Polyunsaturated and monounsaturated fats are liquid at room temperature, and they have been found to have heart protecting qualities.

 

Many types of fish have also been found to be sources of good fat.  Fish are excellent sources of omega-3 fatty acids.  These omega-3’s has been found to promote good health, and they may even lower cholesterol levels.

 

Carbohydrates are an important part of a healthy diet as well, and carbs are necessary for providing energy and many essential nutrients.  Carbohydrates are found in fruits and vegetables, in grains and in milk and dairy products.  It is important to choose carbohydrates carefully, however, since not all are equally healthy.

 

When choosing breads and cereal, for instance, try to select those made with whole grains, while avoiding the more highly refined varieties.  It is also important to limit the intake of sugars, such as soda, candy, and highly processed baked goods.  Consuming large amounts of such high calorie, low nutrient foods, can make it exceedingly difficult to stay on a healthy diet without gaining weight.

 

Most Americans tend to have too much of certain elements in their diet.  Sugar is one such element and salt is the other.  While a basic level of sodium in the form of salt is important to proper nutrition, most people consume too much salt in their daily diet.  Excess salt consumption can lead to water retention, high blood pressure and other complications.  Choosing low sodium foods, and limiting the use of the saltshaker, can go a long way toward cutting levels of excess salt in the diet.

Summary:

With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, look at these tips. They might help get you back on track.

 

 

Article Body:

With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, look at these tips. They might help get you back on track.

 

Tip #1 – Do Something You Enjoy

 

Exercise does not have to mean spending hours at the gym peddling away on a stationary bike. It does not mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weightlifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

 

Tip #2 – Schedule Time for Exercise

 

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We have all got busy lives and we are often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you are more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to go and do it!

 

Tip #3 – Remember that Exercise Can Energize

 

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you are at it and afterwards, when you are finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.

 

Tip #4 – Do not be Afraid to Mix it up.

 

Like anything that is done repeatedly, exercise can become mundane. When you get bored with exercising, you are less likely to keep at it. To keep from getting bored with your workout routine, change it. If you are tired of walking, try cycling. If you are into weightlifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis occasionally, and if you find you enjoy these types of activities, join up with a team.

 

Tip #5 – Always Begin by Warming up

 

Regardless of the type of exercise you choose, it is especially important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

 

 

 

 

 

 

 

 

Summary:

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

 

Article Body:

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

 

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

 

2. Set realistic targets. Wouldn’t you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

 

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weightlifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

 

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

 

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

 

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals, and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

 

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

 

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder every day and add variety. Doing these things, you will discover that a lot of programs will work for you.

Summary:

1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they cannot be formed by training. If the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It is all about dosing the training you chose, so that the benefits are bigger than wear and tear…

 

 

 

Article Body:

1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they cannot be formed by training. If the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It is all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a ‘soft’ way (tae-bo, mini-triathlon, jogging, etc.).

 

2. Training is tiring. This idea is true if it refers to consuming all your energy (muscular and hepatic glycogen), but it does not mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.

 

Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a workday and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.

 

3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also, in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training should not take longer than an hour and a half. Otherwise, the body will get into the catabolic faze when the cortisone secretions ‘cannibalize’ the muscles.

 

4. Any type of exercise is good for solving your problems. What is true in this refers to some cases like excess of adipose tissue. This tissue can be ‘melted’ by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have therefore not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.

 

5. You’re older? No more exercises! This is true only if we refer to extremely demanding efforts (heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it’s based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

 

 

Summary:

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully, none of these common exercise myths, mistakes and misconceptions have prevented you from working out.

 

Article Body:

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully, none of these common exercise myths, mistakes and misconceptions have prevented you from working out.

 

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your goal.

 

2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

 

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons, and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long-lasting pain if you do this which means that you will no longer be able to exercise.

 

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

 

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

 

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

 

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than your upper body, then try to work only on this area one day a week.

 

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

 

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough 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 needed 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 perform 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.

 

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

 

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

 

Principles of Exercise

Adherence to certain basic exercise principles is important for developing an effective program. 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 often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

 

Progression

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

 

Balance

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

 

Variety

Providing a variety of activities reduces boredom and increases motivation and progress.

 

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not 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 should be followed by an easier training day or rest day for that component and/or muscle group(s) to help 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 workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.