To be physically fit your body needs to function without too much fatigue. You should be able to do leisure activities as well as overcome physical stresses with alertness and vigor without feeling overly tired. General alertness, muscular endurance and strength, and cardio vascular reliability are the obvious signs that you are physically fit.
Normally, physical fitness is measured according to expected functions of the body associated with endurance, strength, coordination, flexibility, and agility. Stress testing also ascertains the accommodation of the body to a sustained, powerful stimuli used in analyzing fitness.
Your physical fitness levels are influenced by systematic, regular exercise. Moderate activities keep the person at a certain level enough to deal with ordinary stress. However, to improve your levels of fitness you need more intensive exercises which promotes changes and challenge physiological systems.
Here are seven fitness tips that can help you improve the quality of your life.
1. Daily Exercise. Every day perform some movements that can elevate the rate of your heart. It can simply include brisk walking when buying things in the market nearby. Doing household chores like washing clothes, mowing lawns, and other chores can also help to raise your heart rate. Taking a 10-15 minutes brisk walk daily is a good way to get in some cardio exercise. Start by walking as fast as you can. Once you are out of breath, which will happen within a few minutes, you can slow down, catch your breath and repeat.
2. Eat More Veggies. Vegetables and fruits will keep you energized and healthy. Plants in its natural state contain lots of fibers and nutrients. Organic fruits and vegetables must be preferred if possible since it is free from any chemical contamination.
3. Weight Train. Muscles are weakened as you age. Do resistance training to create hypertrophy. This helps you look younger and adds more quality into your life. A really good way to build muscle and tone
the body is to do the plank and push ups. Hold the plank for as long as you can. In the beginning this may be just a few seconds every other day. Aim to hold the plank for at least one minute. On alternative days do some push ups.
4. Circuit Train. A form of weight training which enables you to continually move from one workout to another. Following this practice can improve your heart rate during the whole workout doubling your cardio session. I like alternating squats with push ups and lounges as this gives a full work out. Try alternating between upper body and lower body exercises.
5. Train Functionally. Incorporate some movements into your daily exercise which benefit or mimic your practiced movements in the actual world. Sports are good for functional training because the body is required to move in an efficient way. Functional training can keep your body balanced making it more resistant to illnesses and injuries.
6. Stretch Your Body as You Warm Up.
It’s important to stretch as you warm up before doing weight training and cardio exercises. Muscle contraction is achieved through resistance training making it tighter and smaller. Similar to all types of cardio, simple resistance training is also great. Warming up the body through stretching is also helpful after exercises. Yoga is a great way to stretch and tone the body.
7. Hydrate. There are about more than 60% of water in the human body. However, most people do not drink enough water during the day. Try to drink between five to eight glasses of water per day depending on your level of physical activity. Be aware that certain beverages such as coffee, sodas, tea and alcohol, can cause dehydration.
These are simple strategies to keep your body fit. But more people have failed to achieve body fitness because they are telling themselves they cannot do any exercise because of their family and job. Don’t forget that you cannot work if you are ill. Likewise, if you are dead, you can never be with your family. So,decide to put exercise first on your priorities for 2018.