Most want to be fit, but it raises a question. What does it mean to be fit? The answer is pretty simple. To be fit, will have the physical capability in four areas: aerobic capacity, muscular strength and endurance, flexibility and body composition.
1. Aerobic capacity. aerobic capacity, which is also known as cardiovascular fitness, refers to the health and function of the heart, lungs and circulatory system. Simply stated, aerobic fitness is the ability of the cardiovascular system to deliver adequate oxygen to pursue muscle. As aerobic capacity increases, the ability to engage in intense and prolonged exercise also increases (eg, walking, running, swimming and cycling). It is possible to argue that aerobic capacity is the most important of the four elements ability of the health benefits it bestows. According to the American College of Sports Medicine, increased aerobic capacity leads to lower blood pressure, reduced total cholesterol, increased HDL (good) cholesterol, decreased body fat, increased heart function and reduced risk of type 2 diabetes
2. Muscular strength and endurance. muscular strength maximum force a muscle or muscle group can generate in one contraction. Muscular endurance is the number of repeated contractions of muscle or muscle group can be carried out without wearing. Both are important factors in the overall ability of your strengths with various types of resistance training (eg weightlifting) leads to increased bone strength, reduced osteoporosis, decreased muscle loss, increased tendon and ligament strength, increase athletic performance, improve metabolism (eg, burn more calories at rest) and reduced risk of injury.
3. Flexibility. Flexibility is the range of motion in the joints. Increased flexibility provides many benefits such as reduced risk of injury, increase blood flow and nutrients to joint structures, increased neuromuscular coordination, reduced risk of low back pain, improve posture and reduce muscle tension.
4. Body composition. Body composition refers to the relative percentage of body weight that consists of body fat and fat-free mass (everything other than fat, so the muscles, organs, blood, bone and water). Generally speaking, lower body fat percentage improvements for diseases related to excess body fat, such as heart disease, diabetes, hypertension, arthritis and insomnia. I am often asked, “Can you be fat and fit?” The answer is NO overwhelming. A significant factor is the ability possession healthy percentage of body fat due to increased fat leads to decreased athletic performance and increased risk of disease (although it is possible to be overweight and healthy since health is merely the absence of disease or illness). According to the American Council on Exercise, the average body fat percentage for men is 18-24%. For fit men, the ratio is 14-17%. The average percentage of women is 25-31%; however, matching the women will be in the range of 21-24%. Body-fat percentage of 25% men and 32% of women are considered obese.