How do I get high fitness ?

Fitness :

Physical Fitness is defined as a set of features that people own or develop, and it is related to their ability to exercise physical activities, and even half of a person has high physical fitness that must be evaluated well based on the following five components of physical fitness: [ 1] Cardiorespiratory Performance. It measures the body’s ability to provide energy during physical activities through the two systems: the respiratory system and the circulatory system. Improved activities from the cardiac-respiratory performance are those activities that cause an increase in the heartbeat for a period of time. Hyphen, and those activities: swimming, brisk walking, cycling, and it is worth attention that these activities should start exercising slowly and then increase it gradually. As for the way in which these activities improve cardi-respiratory performance, it is through several methods, including: Increasing the strength of the heart muscle and making blood flow to the muscles more effective when needed. Strength: The ability of muscles to exert strength during exercise, and in general the muscles that work in consistency and regularity increase in strength with the availability of proteins from the food eaten. Endurance: Endurance is the ability of muscles to continue to exert strength without getting tired. Body Composition Body composition measures the relative amounts of muscles, bones, fat, and water in the body. It is possible for the body to maintain the same weight but the proportions of the components in it change. Flexibility, which is the range of motion across the joint, which is necessary to align the movements together in a consistent manner to protect from injuries.

How to get fit :

Some believe that they have to spend hours in the gym to get high physical fitness, but this is not true; it is possible that a person gets fitness from practicing some sports activities at home, [2] and to obtain physical fitness, it is recommended to exercise a total of 150 Minutes per week. To help do this, you can pay attention to the following advice: [3] Setting a goal for clear features: SMART is the specific goal, measurable, attainable, relevant, and time-bound. As setting the goal helps focus on achieving what the person wants to achieve. Take more steps every day: Even if the goal is not to lose weight, it is necessary to walk more every day to maintain the overall health of the body. Taking exercise as a way of life and not a passing hobby: The goal is to continue to exercise and not reach a specific goal such as; ideal weight and then stop, so exercise has great benefits for the body as will be mentioned later. Increased movement in daily activities: For people who are not used to exercising, it is recommended at the beginning to increase the movement in daily activities. Examples include the following: [4] Using the stairs instead of the elevator. Car park in a place relatively far from the desired place and walk to reach it. Walk for 10-20 minutes before or after eating. Plan kinetic activities on holidays, such as: going to the park, riding a bike, or walking. Trying to stick to a mathematical schedule: Initially, it may be difficult to adhere to a daily exercise schedule, but it is possible to start slowly and divide the exercise time into parts, so exercising even for ten minutes each time is considered good work. When choosing exercises, it is usually advised to do exercises that cover all parts of the body, and those that bring pleasure to the person to help make it part of daily life, with attention to safety during exercises to prevent injuries.

Benefits of exercise :

Exercise gives people many benefits, especially if they are exercised regularly. [6] Some of these benefits can be mentioned as follows: [7] [8] Weight control: Exercise helps prevent excess weight gain and maintain weight loss. The body burns calories during exercise, and the more intense the exercise, the more calories burned, although the commitment to go to the gym daily is a wonderful work, but when you are unable to provide time for that, some exercise and activities are definitely better than Do not do anything, and it is recommended free Actively throughout the day of such; use the stairs instead of the elevator and doing household chores, so that it can be said that the stability and continuity is the key to fitness. Improving mood: Exercise helps stimulate chemical vectors in the brain, which in turn make a person feel happier and relaxed more, and reduce feelings of anxiety, in addition to its role in improving a person’s view of himself and his feeling of confidence. Promote good sleep capacity: Regular exercise helps you fall asleep faster, sleep deeper, paying attention to not exercising right before bed, as this may give the body energy to hinder sleep. Feeling of fun and social contact: Doing exercise adds pleasure to a person’s life, and gives him the opportunity to socialize and build relationships with others while practicing those exercises. Enhancing the capabilities of the brain: Studies have found that regular exercise plays an important role in protecting the brain from Alzheimer’s disease and other types of memory loss, in addition to developing its capabilities. Prevention of osteoporosis: Exercise helps prevent osteoporosis and thinning, reduces the risk of fracture, and works to reduce bone loss that occurs with age, and improves balance, which reduces the risk of falling and injuries. Reducing the risk of some diseases: such as: cancers, high blood pressure, and heart attacks.