Health and Fitness (Part 2/2)


Health and Fitness – Part 2/2

Health and Fitness expresses the ability to perform well in everyday life and to withstand stress. Fitness is described here as a fashionable term, the definition of which has not been clearly clarified. It depends on which “persons and interest groups” practice one or the other sport in this sense. Fitness describes a state of physical performance and health that can be achieved by anyone through targeted training and a balanced diet.

Fitness is a measure of an organism’s ability to pass its genes on to the next generation. The components of fitness vary by environment, but can be summarized as follows:

  • Fitness = ability to survive and reproduce
  • Fitness = disease resistance + reproductive success
  • Fitness = Genetic variation + heritability

10 Essential Skills of Health and Fitness

  • A strong cardiovascular system capable of supplying sufficient oxygen.
  • The endurance to always be able to retrieve enough energy.
  • The interaction of the muscles and muscle groups to generate an appropriate force.
  • A flexible body that can move widely in all directions.
  • Power: The ability of individual muscles or muscle groups to produce maximum power in the shortest possible time.
  • Speed helps to repeat movements in the shortest possible time.
  • Practiced coordination in order to complete complex movement sequences without making mistakes.
  • Agility promises to be able to quickly switch between different movement patterns.
  • Have balance to keep the body in the desired position at all times.
  • Precise movements that place the body on the dot.

Suitable Sports for High Health and Fitness

We liked the list with the 10 points for fitness definition best. If we follow this, some sports can be crystallized. How about:

  • Cross fit: because almost all muscle groups are used here. Cross fit also requires a high degree of coordination and mobility.
  • Swimming: because here you have to perform complex movements repeatedly. Muscles and cardiovascular system grow with the load. You adapt and can do more with regular training.
  • Calisthenics: the art of training with just your own body weight. Pull-ups, squats, push-ups and dips combined with endurance sports (jogging, sprints) sprinting, long jump, high jump, shot put, pole vault, javelin throw etc. A very interesting combination to increase your fitness.

Strength, Endurance, Flexibility and Coordination are the 4 pillars of health and fitness

  • Endurance: is the ability to withstand physical and psychological stresses that tire the body and mind. It also ensures that we recover quickly after exertion. Endurance training through cycling, swimming, and running, hiking or walking is a real gain for the body. The heart volume increases and both the resting heart rate and blood pressure decrease. The heart can work much more economically.
  • Agility or flexibility: is the ability to perform movements with a large range of vibration under one’s own power. Mobility consists of the flexibility of muscles, tendons, ligaments and joint capsules as well as flexibility, which depends on the structure of the joint. Agility is a prerequisite for implementing movement skills and can help reduce the risk of injury.
  • Strength: is the muscle system’s ability to move mass or overcome resistance. But fast strength and muscle building does not lead to general fitness. It is much more important to train the three types of strength: speed when sprinting or jumping, endurance when wrestling, judo, canoeing or alpine skiing, and maximum strength when lifting weights, shot put or throwing.
  • Coordination: is the tuning of specific movement sequences in which the central nervous system, i.e. the brain and spinal cord, take over the control function. Coordinative skills are agility, dexterity, sense of balance and rhythm, and the ability to react. The better the coordination, the easier, more precise and more economical our movements are.

Through physical exercise you should seek to improve five different determinants that make up your physical condition.

  • Cardiorespiratory fitness: which refers to the ability to take oxygen from the air in your lungs and transport it, through the blood, to working muscles AND the ability of your muscles to efficiently use this oxygen to produce energy
  • Muscular strength and endurance , which refers to the ability to lift a heavy load for a long period of time AND the capacity to lift a relatively heavy load for a long period of time or repeatedly.
  • The percentage of fat which must be low in order to avoid health problems.
  • Flexibility: which refers to the ability of muscles and tendons to stretch completely to allow the joints to perform a full range of motion.
  • The ability to release and relax which refers to the ability to release stress and relax.

Improvement in each of these determinants defines good physical condition. Through comprehensive exercise programs and good nutrition, you will succeed in perfecting these five qualities. Besides, the progress on each of them will appear quite quickly. While it is for better mental or physical health, many benefits are linked to their improvement.

Final Thoughts…

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