Fitness-what is it? How to get it and maintain it?
Fitness is a holistic state of the body in which: there is a near ideal body weight, body composition (fat and muscle quantity) and body size and the same is maintained well. It enables one to eat well, feel fresh and energetic everyday and comfortably perform ones’ daily activities without undue fatigue. Various fitness regimens enable one to achieve this. However, everybody's body works differently and responds differently. It is also important to enjoy the chosen regime.
Tips from the Expert: Many forms of activities can be done to build up ones’ physical fitness. A combination of the various forms like aerobic, resistance, flexibility and stability exercises is ideal for true fitness.
Walking: This is the most convenient and easiest form of exercise with proven benefits. The benefits can be further enhanced by exactly calculating the speed likely to be most beneficial to ones’ body physique and baseline training level.
Running: This is reserved for the relatively trained persons who can maintain a running pace for a sufficient duration to reap the benefits. Beginners are advised to be under supervision of a Sports Consultant before they take up running in order to decrease the chances of injuries.
Cycling: The cardiovascular benefits and muscle strengthening benefits of cycling are excellent. The correct settings on a cycle are crucial for prevention of injuries.
Swimming: This is a very safe activity from point of injuries. Many exercises can also be performed in the water to utilize the resistance offered by water. Rhythmic contractions of multiple body segment musculature is an added advantage.
Playing a sport/game: Playing most sports requires a baseline fitness level to achieve correct technique and form. Regularly playing a sport can aid your fitness after you have achieved this baseline level. Playing with decreased fitness predisposes to injuries. Playing a sport recruits many muscle parts together and stimulates co-ordination at the neural level.
Gym exercises: The advantage of gym exercises is ability to train every muscle of the body specifically. Adjusting resistances objectively appropriately monitor your progression. However, appropriate selection and technique in performing the exercises is of utmost importance to prevent injuries and achieve optimum benefit.
Aerobics: This is another popular form of exercise usually performed in a group. Selection of the correct difficulty level is important for you to achieve maximum fitness benefit. Like games, this stimulates the muscular and neural co-ordination too.
See below for weekly schedule example.
Example for a 35 year old male beginner: Warm-up for 15-20 mins at beginning
and Cool down for 10-15 mins after.
Day 1: Walking at a pace which is low to moderate intensity for 20 mins.
Abdominal and trunk exercises for 10-15 mins. Stretching exercises.
Day 2: Lower body exercises-hip, side hip, front thigh, back thigh, calf
exercises against low resistance-2 sets of 10-12 repetitions.Lunges. Core
exercises.
Day 3: Walking for 20 mins. Upper body exercises- Chest, shoulders (side, up),
side ribs, triceps, biceps against low resisitance-2 sets of 10-12 repetitions.
Abdominal exercises.
Day 3: Swimming/ cycling/aerobics/sport. Stretching.
Day 4: Walking for 30 mins. Core exercise. Lunges. Swiss ball exercises.
Day 5: Lower body drill like day 2. Stretching exercises.
Day 6: Walking for 30 mins. Upper body drill like day 3.
Day 7: Rest
