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| Basic Fitness Elements |
Basic Fitness Elements
- Endurance in the presence of oxygen-dependent energy.
- Muscular strength.
- Muscular endurance.
- Flexibility.
- Physical composition.
Durability:
- It is the ability of the body to work the whole muscle group for a long time and moderately using energy that depends on oxygen.
- Oxygen is used to break down starchy materials and turn them into permanent energy, and helps break down fats and proteins.
- And doing sports activities that depend on oxygen increases the heart rate, and increases the ability of the organs to contract, as strong contractions help blood flow better and stronger and thus prepare the body for any activity better.
Muscular strength:
It is the ability of the muscles of the body to generate a certain amount of force in a short period of time using energy that does not depend on oxygen.
These exercises contribute to strengthening the muscles and increasing their size, and even increasing the size of the tissues connected to them and increasing their density, because these exercises lead to the expansion of cells and building muscles.
Aside from the aesthetic point of view, the greater the size of the muscles and related tissues, the more flexible the body will be and less exposed to damage in accidents.
It also helps to control your weight in the long term, as it enables the tissues surrounding the muscles to burn more calories than fat even during rest periods.
Tips for you:
To get the best results, it is necessary to set an organized schedule with a focus on activities that work on a specific muscle group, exercise slowly and focus and in a way that resists gravity as directed energy leads to the best results and helps not to be harmed.
As for the activities that do not depend on oxygen (that is, that depend on anaerobic energy) it helps to secrete lactic acid in the muscle tissues and this acid causes the feeling of pain, but if you stretch and prepare your muscles before and after exercise it will prevent this from happening.
Practicing push-ups increases the strength of your muscles, bearing in mind that moderation in exercising anything is the key to avoiding any harm and achieving the desired benefit, and we find that warm-up exercises are a necessary and important thing before starting any activity, and it is necessary to take a break for a day or two in order to Muscles return to normal
Flexibility:
- It is the ability to stretch muscles and ligaments.
- Increasing elasticity means stretching the elastic tissue beyond its natural limits and holding it in this position for a few moments, and with this process repeating the tissue adapts to its new boundaries.
- The greater the flexibility of the body, the lower the risk of injury or injury when practicing any sports activity, and even raise the level of your performance.
- Instructions for practicing warm-up exercises is a necessary and important thing before starting any sports activity.
- Taking into account the feeling of these exercises as an effort made only so that they do not cause any pain that harms the human body.
- Simplify the muscles of certain areas in your body in one day and this is done on a regular basis at least several times per week
Physical composition:
It is represented in the percentage of fat, bone and muscle in the human body.
These percentages give us an overall view of a person’s health and fitness in relation to his weight, age and health status.
Weight often correlates with fat percentage, but one does not replace the other.
An increase in weight does not mean obesity, because many people who enjoy a high body weight exceed the permissible limit, as a result of the muscles they gain when they engage in any sports activity, but if you suffer from a high percentage of fats, this means exposure to health risks that start with heart disease, and high blood pressure.
and diabetes. It is difficult to determine these percentages precisely, and despite that, using the "skin fold measurement" method, in which a special standard is taken to measure subcutaneous fat - and it is a less accurate method than others - but it gives good results.
The average percentage of normal fat in a man’s body ranges between about 12% to 18%, and in women it is slightly higher, ranging between 14% to 20%, and although excess fat than the normal range has risks, being less than the average is not recommended because fat It has some benefits and advantages, it provides the person with energy and maintains his body temperature
- Better fitness There are some tips that you should follow and others that you should avoid in order to reach fitness in its correct sense, while adhering to the five basic elements of fitness:
- Moderation when starting any sports activity:
- It is correct, when starting any sports activity after a long period of rest, moderation at the beginning of Exercising it because excessive effort exposes you to harm Excessive exercise:
Wrong, it is wrong to practice any activity intensely or excessively, your body needs rest in order to achieve the maximum benefit from the activity you practice and with the least possible damage, when you expose the muscles of your body to stress Severe, you must get a rest for at least 24 hours, and you should diversify between activities that require a simple or great effort, such as diversifying between weight exercises and the aerobic wheel - preparing the muscles before starting any exercise:
It is true, because it gives the muscles flexibility and prevents harm Or damage Calming the muscles after any sports activity is necessary because it relaxes the muscles and reduces the heart rate and helps the body to return to its normal state after sports activity and in the long run.
Stretching the muscles:
True flexibility is an important factor in fitness, and stretching the muscles before, during and after exercise will result in better performance, a healthier body, less damage and better overall fitness.
Ignoring the pain: wrong, you have to listen carefully to the signals your body sends. If you feel pain, you should stop immediately, because the pain in the muscles and joints means a lot.
And overlooking minor pain leads to greater pain later, and if the pain continues for a long time, you should consult a doctor Consultation with a professional coach:
It is true, if you exercise in a gym or a gym, you will have the opportunity to consult a specialized coach who will draw you a plan that suits your goals.
It also guides you in the use of sports equipment, and corrects you for the wrong sports habits you were practicing.
Boredom:
Wrong, you have to diversify the activities you do in order to break the monotony, which also contributes indirectly to the body's fitness in general.
Athletic Partner:
True, if the presence of motivation is your main problem, the partner will be the solution because it will encourage you to continue and rise in your level and make a greater effort to compete with him, provided that his abilities are equal to yours.
Lost focus:
Wrong, being preoccupied with what is going on around you or thinking about anything other than what you are doing will expose you to harm and damage, so you should focus on what you are doing to get a better result.
But if you lose focus, you should cut back on what you do right away.
Diet control:
It is true, that the diet is the effective part in the issue of fitness, and what you eat affects your activity, and in turn affects the results of the fitness plan that you have drawn for yourself, which helps build your muscles and reduces the percentage of fat in your body, and also contributes What a person does daily or sports activity burns a lot of calories in addition to moderation.
Lack of fluid from the body:
Wrong, the body needs water every twenty minutes when doing any sporting activity in order to compensate for the loss.
Drink fluids immediately when you feel thirsty so as not to get dehydrated, especially if you do any activity for more than an hour. Enjoy what you do: It is true, choose an activity that you enjoy because it will obligate you with the plans that you will draw for yourself, and this at the same time is not a justification for anyone not to engage in any activity if it does not bring him pleasure.