Health and Fitness


Health and Fitness

Health and fitness is a combination of the physical, technical, tactical and mental factors of sports performance. It is built up in stages, maintained or even regressed. It is therefore the optimal result of the training process. It requires the harmonious work of the physical and psychological qualities specific to each athlete, that is to say that it also includes an innate part, of the basic physical constitution. It requires the implementation of a strategy taking into account the diagnosis of the athlete’s resources, the choice of technical and tactical options taking into account the specificities of the sporting discipline, the calendar competitions and objectives pursued. Fitness expresses the ability to be efficient in everyday life and to withstand stress. The term is imprecise in that, as a fashionable term, it is not clearly definable and is interpreted differently by different people and interest groups.

Targeted Health and Fitness Training

  • Targeted health and fitness training: can reduce the risk of lifestyle diseases such as heart attacks and obesity. Concentration and learning ability are increased. People who actively keep fit are considered to be healthier and, statistically speaking, have a longer life expectancy.

Keeping your body and mind fit requires regular physical activity on the one hand and a healthy, balanced diet rich in nutrients and fiber on the other. Unhealthy supplements (doping, anabolic steroids) are just as incompatible with fitness as is restriction to pure strength training.

  • Oriental Wisdom: Eastern spiritual, meditative and martial practices are at the heart of many modern wellness activities. This is the harmonious development and improvement of the body, spirit and proper breathing. Physical exercises can be combined with meditation and breathing exercises.
  • Yoga: Yoga is a popular type of fitness that came to us from Indian teachings. Performing asana has a beneficial effect on coordination and the musculoskeletal system. However, with spinal problems, the coach must carefully work out the program for the student in order to prevent the problem from aggravating. This type of modern fitness is effective in dealing with stress.
  • The Great Limit: at the heart of Chinese gymnastics, popular in the Celestial Empire, are spiritual practices and the foundations of martial arts. This type of fitness is recommended for people of all ages. She is beautiful, restores joint mobility, and develops discipline.
  • Kalari Payattu: is another non-traditional fitness activity that is gaining popularity, based on Indian martial practice that harmonizes the body and spirit.
  • Budokon (Budokan): It is also a complex of martial techniques, meditation practices and breathing exercises from yoga and martial arts.
  • Choreography: Effective exercises from the training program for dancers and ballet dancers have long been mixed with developments in the field of physical education, creating a fitness that is attractive to women. Here you can find echoes of street dance, Latin, classical school and even oriental dances.
  • Biotherapy: is a type of fitness that all fans of Latin American dances will appreciate. Venezuelan incendiary melodies will accompany dance and aerobic exercises. Impossible to resist, recommended for children.
  • Cardio strip: is a dance fitness class for women who want to not only lose weight and restore muscle tone, but also develop grace and sexuality. In addition to the movement’s characteristic of aerobics, the complex includes elements of strip plasticity.
  • Cardio training: These popular fitness areas will help strengthen the cardiovascular system, increase endurance and effectively burn excess calories. Most often, classes are held in groups using rhythmic music.
  • Body flex: is a set of simple breathing exercises using the diaphragm, the task of which is to saturate the tissues with oxygen by holding the breath, followed by a sharp and rapid exhalation. The goal of body flex is to lose weight and improve muscle tone.
  • Pole dance (pole dance): Exercises on the pole, a mixture of erotic dance and elements of gymnastics, aimed at strengthening all muscle groups. Half-dance world championships are held.
  • Step aerobics: is a type of aerobics using a special step platform that allows you to perform basic movements, along with steps and jumps on it and through it in various directions. Step aerobics is great for preventing and treating osteoporosis and arthritis, as well as for strengthening leg muscles and recovering from knee injuries.
  • Fitness roller skating: Vigorous inline skating burns more calories than running (on average 374 calories running vs. 425 calories skating in 30 minutes). The load on the joints and spine when rollerblading is much less.
  • Water aerobics: is a type of fitness that involves performing physical exercises in water accompanied by music and combining loads on all major human muscle groups, which determines the high efficiency of training.
  • Pump aerobics: Strength training using a mini-barbell. In pump aerobics classes, all exercises are performed at a high pace to the music. Dance elements are excluded; instead, various presses, bends, squats are used. When performing such exercises, all muscle groups are worked out.
  • Kick aerobics: Combined modern fitness areas are ready to combine effective techniques. As an example, this direction: tai-bo, jump rope and strength exercises. Not only muscles are being pumped, the lungs and the cardiovascular system are working hard.
  • BOSU: is a relatively new type of fitness (has been leading the history since 1999. It got its name from the sports equipment “BOSU balance trainer”, shaped like half a rubber ball (hemisphere). This type of inventory got its name from the acronym “Both Sides Up” it means “use both sides”. This sports equipment can be used from two sides: hemisphere up or down. Exercises are performed on an unstable surface, which is very effective. Classes at BOSU are reminiscent of step aerobics – there are many similar exercises, but there is no complex choreography for them, because when performing this or that movement, you also have to work on maintaining balance.
  • Belly dance: working out the press.
  • Callan tics: is one of the commercial areas of fitness. Callan tics exercises are based on yoga asana and static loads alternating with muscle stretching. The use of elements based on the reception of Thai boxing. Imitation of blows, dodging, jumping – all at a high pace. Weighting agents may be involved.
  • Fit ball-aerobics: strength and stretching exercises are performed using a large inflatable fit ball. This type of aerobics strengthens muscles, develops coordination and flexibility, and improves posture.
  • Slide aerobics: is a set of athletic exercises using a special mat with a sliding surface – a slide board. Most of the exercises resemble the movements of a skater and are aimed at developing the muscles of the lower body, as well as general endurance, a sense of balance and coordination. Slide aerobics is the best type of aerobics for women who want to get rid of extra pounds in the hip area.
  • Pilates: is a direction of mental fitness, a system of physical exercises developed by Joseph Pilates and named after him, is a complex of smooth movements aimed at improving the flexibility of the body, strengthening individual muscles and the body as a whole. In the process of training, not only large superficial muscles work, but also small deep ones – that is, those that require a special approach and specific training. In addition to a purely recreational direction, Pilates is a restorative remedy after various injuries, in particular, spinal injuries.
  • Health and Fitness Yoga: is the integration of ancient gymnastics and a health and fitness lifestyle, from a modern point of view. The lessons come down mainly to the correct execution of postures and general body training.
  • Fit box: combines aerobics and Thai boxing . To rhythmic music and maintaining a high pace, the athlete strikes the punching bag – thus, both arms and legs are involved in the exercise.
  • Body Sculpt fitness: suitable for women and effective for men. Work is carried out with a weight of no more than 6 kg, while the study of the muscles remains at a high level. Included in modern types of fitness, focused on accessibility to a wide range of people.
  • Powerlifting comes from the English word power: strength and lift. Also, powerlifting is commonly called powerlifting. A power sport, the purpose of which is to overcome resistance, the heaviest weight for an athlete.
  • Zumba aerobics: is a set of dance movements based on basic steps. It strengthens the muscles of the lower body, stimulates the cardiovascular system, improves coordination and posture, burns extra calories and, accordingly, excess weight.
  • Stretching: is a set of exercises aimed at stretching the muscle tissue, which leads to an increase in elasticity and relieving tension from the muscle groups being worked out.
  • Dance aerobics: Depending on the key dance style, there are:
    • Funk -aerobics (cardio funk);
    • City jam
    • Hip hop
    • Latin
    • Afro-jazz
    • Russian folk
    • Jazz modern


Training is the process of teaching someone or something a skill or set of skills. In the fitness world, it usually refers to training the body to become stronger, faster, and more agile. But more broadly, it can also refer to training the mind to be more focused and focused. Many athletes and fitness enthusiasts use exercise to improve their physical and mental performance. By conditioning their bodies through exercise and diet, they can push harder and achieve better results. By using meditation or mindfulness techniques, they learn to remain calm under pressure and stay focused on their goals. Ultimately, training is about becoming stronger in all areas of life.

Training is carried out at a fast pace to the music corresponding to a particular style. Dance aerobics is very attractive, emotional, but beginners constantly have difficulty coordinating their own bodies.

Types of training programs in fitness

Group workouts – most often have approximate identical names even in different fitness clubs. At the same time, programs are often named in English, so it is not always possible to immediately understand the types of classes. It is conditionally possible to divide all types of group training into several areas:

  • Aerobic training
  • Power training
  • Cardio + strength
  • Dance work out
  • Low impact training

Ideally, your health and fitness training plan should include strength training, aerobic exercise, and stretching/yoga. Stretching is enough to do once a week, distribute the rest of the workouts during the week. If you are unable to attend group workouts often, then it is better to take note of the mixed type of training, which offers a diverse load for the whole body. At the same time, stretching is the type of program that can be performed at home without damage. For example, check out our selection: 7 stretching videos for beginners at home. What is important to remember? Very often, the same type of group training in different fitness clubs has completely different content and load. Therefore, be sure to visit a trial lesson when choosing a group training. Even if you are familiar with the program (read the description or have done it before), it is better to see the lesson with your own eyes. For example, in some fitness clubs, the Interval training program offers an affordable load that is suitable for most people involved, in other fitness clubs, such workouts are designed only for advanced ones. It is better to clarify in advance the level of complexity of each program in order to choose the optimal load for yourself.

For some types of health and fitness group training, several levels of difficulty are offered, for example, Step I, Step II, Step III. This means the first, second and third level of difficulty. In other fitness clubs, such workouts are designed only for advanced ones. It is better to clarify in advance the level of complexity of each program in order to choose the optimal load for yourself. For some types of group training, several levels of difficulty are offered, for example, Step I, Step II, Step III. This means the first, second and third level of difficulty. In other fitness clubs, such workouts are designed only for advanced ones. It is better to clarify in advance the level of complexity of each program in order to choose the optimal load for yourself.

Interval training is a type of training in which intervals with a high speed of exercise are replaced by less intense periods of recovery. This type of training can be used in both aerobic (cardio) and anaerobic (strength) formats. Typically endurance workouts are done for 35-40 minutes at medium intensity. In the HIIT method, the principle is reversed – intervals last from 10 seconds to several minutes at the maximum limit of possibilities, followed by recovery periods of the same, longer or shorter duration. The duration of the workout is approximately 10 to 60 minutes. HIIT (high intensity interval training) has gained a lot of popularity due to the fact that it gives the same weight loss results as cardio training (and even better) in less time.

Final Thoughts On “Health and Fitness”…

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