HOW TO GET IN SHAPE AND STAY THAT WAY (Part 1)

Before executing any plan, you need to understand what fitness means,

Fitness means a state of being fit some people refer to it as wellness and it has many different meanings. You can be fit to run 5 miles, hoist 150 pound, perform a headstand in a yoga class or transform yourself into a pretzel. You can look fit (lean) and not actually have stamina, strength, flexibility or balance. On the other hand, you can possess all those attributes but still consume doughnuts and soda before breakfast.

            Individuals need to choose which area of fitness to focus on, the ones that make the most sense for the goals you have and the ends, it leads to. Still, it does not take much the effort to achieve a basic level of physical fitness in the five key areas below:

v Cardio,

v Strength,

v Flexibility,

v Balance,

v Nutrition

CARDIO FITNESS

 Workouts help to get your heart pumping and continuously work many large muscles within the arm, torso, and leg. These are known as Cardio (short for Cardiovascular) Exercises. Activities such as walking, cycling and using an elliptical machine improve your heart, lungs, blood flow, stamina, and strength.

“NOTE:-cardio exercise help burn calorie, which helps in losing excess fat.

STRENGTH TRAINING

 Men prefer to focus on weight training than participating in other fitness activities, why because they believe that that is all they need to be fit. Note:(you may see some buff bodybuilder who cannot run a mile) because they fail to add other fitness activities, while some women shy away from lifting weight for the fear of looking like a buff bodybuilder not knowing that it is just an exaggeration.

FLEXIBILITY: 

unlike cardio exercise and strength training, flexibility training is also known as stretching. It does not get any glory in the fitness world unless you happen to be a gymnast or a dancer. People mostly skip stretching because the benefits of stretching your muscles and joints are not immediately obvious, being flexible does not make you slender or buff. You may say, “Why should I bother?”, but as you age your joints become less mobile. Maintaining your flexibility during an exercise helps minimize your risk of falling or being injured while allowing you to continue moving with grace and good posture even at old age.

BALANCE

if flexibility has been forgotten, then the balance has been ignored. However, like flexibility balance is an aspect of fitness that is important to your body as a whole. A good sense of balance helps you move more fluidly and prevent unnecessary falls. Doing the basic balance moves helps to maintain your sense of balance. Do you think your balance is already stellar? “Below is a diagram that shows a picture for taking a balance test and see and your rating.

NUTRITION

 when you are making wise food choices your goal is to find the nutrients you need for good health and looks. They fall into various categories: milk, vegetables, fruit, bread, meat, etc.

QUESTION TO ANALYSIS

-WHICH IS BETTER HIGH PROTEIN OR HIGH CARBOHYDRATE?

- DO YOU REALLY NEED EIGHT GLASS OF WATER A DAY?

-HOW ABOUT A VITAMIN SUPPLEMENT DO THEY HELP?

       Tracking progress

you need to clarify why you want to improve your fitness is it because of heart disease or Maybe you are tired of spending money on new clothes every year. Whatever the reason, make sure you are doing it for yourself alone not for anybody but for you.

To help you clarify what you want to work on and to determine how to reach your fitness goals, you first need to figure out where you are physical health lies in. Now Before undergoing a fitness evaluation that includes a full health/fitness history and other important measures, such as your resting heart rate, blood pressure, percentage of body fat, strength, and flexibility.

A physician or a certified personal trainer can do fitness test, or you can do many of them yourself, do not worry about failing these test. Think of them as baseline measurement that helps you decide where to put your emphasis and give you a basis for comparison a few months after you start working out.

     Setting up goals

 it important to set a goal, for example, start long-term goals, while giving you smaller and more manageable stepping-stones along the way. Having mini-goals makes your long-time goals seem more feasible.

     Long-term goals

 means giving yourself periods for example for the next three to six months; some people get creative with their long-term goal. If you are a beginner, I recommend setting moderately yet challenging goals.

https://www.12minuteathlete.com/7-things-really-fit-people-stay-shape/


https://trans4mind.com/nutrition/health-fitness.html


https://fitnessalertblog.com/?gclid=Cj0KCQjwgLLoBRDyARIsACRAZe4_IWiSLI-i5MrIDdkh-OxtlLM8_JPBfOPpgZRT1U5-PP-1ezTY9vAaAokYEALw_wcB

    Short- term goals

 set short-term goals for a few weeks to one month.

  Making a goal sheet

putting up a list of goals somewhere visible and next to each goal note the corresponding reward.

Selecting exercises that are right for you

 Not every the activity you try is good for you, whether it is a weight circuit or kickboxing, will fit you like a custom-made suit, But when you find the workout that suites your current fitness level, your budget, and your personality, it will feel great.

Staying motivated

 what separates people who stick with exercise from those who fall off the wagon? Tracking your progress is an excellent way to keep yourself inspired. Getting inspiration from others, sometimes the strongest motivation to stick in for example:

·        Workout with a buddy

·        Join a group or a term

·        Join an internet fitness community

·        Read success stories.

Staying realistic

trying to do too much can lead to a lot of frustration, here is a way to stay on track:

Pace yourself: Do not buy every exercise DVD or try every weight machine in the gym on the first day. Always pace yourself one-step at a time.

SOURCE:
FITNESS FOR DUMMIES
                BY SUZANNE SCHLOSBERG
                       LIZ NEPORENT

NOTE:

Am open for any comment on your Suggestion, Experiment,  and critical criticism are also welcome