The physical fitness of a person, such as the filter of the car engine, it makes us work our best abilities and energies, and can be described as the physical condition that helps to show and feel and work best, and more accurately the ability to do the daily work with vigor and vitality and attention to stay a bit of activity to enjoy As well as the ability to carry out additional activities in case of need. It is the ability to withstand stress in circumstances that can not be tolerated by a person who has no physical fitness and is a basic basis for health and safety of the body. Fitness relates to the efficient functioning of the heart, lungs and muscles of the body. Physical fitness has a certain effect on the quality of mental alertness and mental health, because what we do with our bodies affects what we can do with our minds. At the start of a sports program, we must remember that physical fitness is a personal character that varies from person to person and is influenced by age, sex, heredity, personal habits, exercise and diet. If we can not change the three factors first, then we need to improve the last three factors so that we get better results from the program you follow to reach and maintain fitness.
Learn the basics of fitness:
Fitness can be easily understood by explaining its components or parts. There is a consensus that the following parts are the basic parts of fitness:
Cardiovascular and respiratory tolerance:
This means the ability to deliver oxygen and nutrients to the tissue and take waste from them over a long period of time. Methods of measuring the extent of heart and respiratory fitness include running and swimming.Muscle strength:
This means the ability of the muscles to give strength (pressure) for a short period of time. The strength of the upper body, for example, can be measured by the ability to lift weights.bearing muscles:
This means the ability of the muscle or group of muscles to repeat contraction or continue to give strength (pressure) to a fixed body. One way to measure the strength of the muscles of the arms and shoulders is to lift the body (chest) from the ground.Flexibility of the body:
This means the ability to move joints and use muscles to the maximum extent of movement. It is good tests to see how flexible the lower back and back muscles of the legs sit and extend the two men and touch the fingers of the man with the fingers of the hand.Body composition:
This is the ratio of the weight of fat to the weight of the rest of the body. The optimal weight of fat to the weight of the rest of the body is a sign of fitness. Proper exercise helps reduce body fat content and increase muscle weight.
Exercise Schedule:
The type of exercise that a person must take, duration, strength and repetition depends on what he wants to reach. There are several factors to consider. In addition to the goal, there is the current level of fitness, age, health, skills, interests and fitness of the individual, all of these factors related to the determination of exercise to be exercised. For example, a sportsman who aims to practice a certain sport competition is different from someone who only wants to be physically fit so that he can fulfill the requirements of life from work and leisure well. Your sports program should include an exercise for each of the five basic components of fitness. Every exercise must start with heating and ending with cooling. The general rule is to distribute your exercise on the week and avoid exercising hard every day. The following is the sport program for the average person with good health in order to maintain the minimum general fitness including the most popular exercises for each group.
1- Heating:
Do a 5-10 minute workout, such as walking, slow jogging, lifting the knees, moving arms forward and backward (circularly), and rotating the top of the body in a circular way. Exercise movements can also be practiced for exercise movements that will then be practiced.
2- Muscle strength:
Do a 20 minute workout twice a week at least to include all the major muscles, such as weight lifting, which is most effective to gain strength, and swimming also increases muscle strength.
3 - bearing muscles:
Do a 30-minute exercise three times a week, such as lifting the chest from the ground, lifting the back from the extended position to the sitting position, lifting the body from the ground hanging and weight lifting exercises for all major muscles.
4- Bearing the respiratory apparatus and the circulatory system:
Do a 20-minute continuous exercise three times a week, such as continuous aerobic movements, which must be practiced continuously for at least 20 minutes, such as brisk walking, jogging, swimming, cycling, rope jumping, indoor tennis and handball.
5- Body flexibility:
Do a workout for 10-12 minutes a day, such as stretching and stretching exercises, which are carried out slowly without sudden movements. These exercises can be done after heating or during cooling.
6- Cooling:
Do a workout for 5-10 minutes of slow walking or other exercises of hand and leg movements with stretching and stretching.
Note:
Exercise can be used to improve the various facets of fitness. Running and running improves breathing, circulation and leg muscles. Swimming improves the strength of the hand, shoulder and chest muscles as well as improves the bearing of the circulatory system and the respiratory system. Time required for sport.