Becoming Physically Fit

So what does being physically fit entail? First let's define what being physically fit means. There are five components of being physically fit.

1. Cardio Respiratory Endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity (USDHHS, 1996 as adapted from Corbin & Lindsey, 1994).

2. Muscular Strength is the ability of the muscle to exert force during an activity (USDHHS, 1996 as adapted from Wilmore & Costill, 1994).

3. Muscular Endurance is the ability of the muscle to continue to perform without fatigue (USDHHS, 1996 as adapted from Wilmore & Costill, 1994).

4. Body Composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body (USDHHS, 1996 as adapted from Corbin and Lindsey, 1994).

5. Flexibility is the range of motion around a joint (USDHHS, 1996 as adapted from Wilmore & Costill, 1994).

So what does it take to become physically fit? If you are currently leading a sedentary lifestyle (little or no regular physical activity) you can start by becoming more active. At the outset you could start a regular walking program. And as you begin to become more conditioned you should increase activities to enhance your physical fitness.

Although walking is good exercise it does not provide enough activity to improve all five components of being physically fit.

So what other activities can you do to improve physical fitness? Here are a few:

Cardio Respiratory - Swimming, running (outdoors/treadmill/elliptical), biking (spinning/recumbent/outdoor), aerobics dance classes (step/low impact/zumba), Stair Climbing (Stairmaster), hiking, etc.

Muscular Strength - Lifting weights, resistance machines, resistance bands and group fitness body sculpting classes.

Muscular Endurance - The repetitive exercises such as resistance training, weight lifting, swimming, running, biking, aerobics, spinning will all enhance your muscular endurance

Body Composition - Both cardio respiratory and muscular strength & endurance exercises as well as maintaining a healthy diet will improve your body composition

Flexibility - Stretching and full range of motion exercises

To improve Cardio Respiratory Endurance one should acquire a minimum of 30 minutes of target heart rate training three or more times per week.

What is my Target Heart Rate? Here's an easy formula for determining your Age Determined Target Heart Rate. 220 - Age = X multiple X by 65% = low end target heart rate. Now take X again and multiple by 80% = high end target heart rate.

These two numbers represent your target heart rate training zone. The next step is to take your pulse and determine your heart rate.

Here's how you can do it: Turn the palm of your left hand facing upward. Now place the index and middle finger of your right hand toward the outside of your left wrist (approximately 1.5 to 2 inches from the base of your hand on the thumb side). If at first you do not feel your pulse move your finger around slightly until you find your pulse. Another area to locate your pulse is on the front of your neck near your jaw. Place your index and middle finger between your throat and neck muscles, this is the area of the carotid artery. Again, if you don't initially feel your pulse move your fingers slightly until you locate your pulse.

Once your pulse has been located determine the number of beats over a 6 second period (use a watch). Once you have determined your pulse simply add a 0 (zero) and you have your heart rate (12 beats in 6 seconds equals a 120 bpm heart rate). There are ten 6 second increments in a minute and that is why this method is so easy. Simply adding a zero to the results of a six second pulse gives you your heart rate.

If your heart rate is below your 65% target heart rate more exertion is needed. If the your heart rate falls within the low target (65%) and high target (80%) you are within your cardio respiratory target heart rate training zone. If your above the high target you should decrease exertion until your at a level consistent with your target heart rate.

To Improve Muscular Strength one should utilize resistance training exercises such as: resistance machines, free weights, resistance bands, weighted medicine balls, or other methods of resistance to challenge muscles to adapt to the method of resistance. Dynamic resistance training takes place when movement of a joint occurs during contraction. When resistance is applied and the muscle is contracted overcoming the resistance the movement is considered concentric. When the force of the resistance is greater than the resistance applied and the muscle lengthens the movement is considered eccentric. Most dynamic resistance exercise involves both concentric and eccentric movement. Resistance exercises should be performed in sets or repetitions at controlled speeds with rest periods between sets. The resistance used should be challenging to the muscle being exercises. For example using a resistance that you could perform for hundreds of repetitions without fatigue will not be sufficient to develop muscular strength.    

To Improve Muscular Endurance one should participate in extended cardio respiratory physical activity like; aerobics, biking, swimming, spinning, running, treadmills, elliptical trainers, stair climbing, etc. 

To improve Body Composition one should partake in a program of regular exercise (on most days) utilizing a variety of cardio respiratory, muscular strength, muscular endurance, and flexibility exercises as well as maintaining a nutritionally balance diet. As a by product of all of these methods an overall body composition within normal ranges shall occur. 

To Improve Flexibility one should adhere to a regular flexibility enhancing stretching program. The level of flexibility is greatly reduced by age and physical inactivity. Stretching will help in maintaining joint mobility and range of motion and will decrease the likelihood of joint injury.

Why should I become Physically Fit? The reasons are numerous and far reaching for maintaining a physically fit body. Did you know, physical inactivity is now classified as a major contributing risk factor for heart disease. 

Here's a list:

Health Benefits of Exercise:

• Reduces the risk of premature death

• Reduces the risk of developing heart disease

• Reduces high blood pressure and the risk of developing high blood pressure

• Reduces the risk developing high cholesterol

• Reduces your risk of developing diabetes

• Reduces your risk of developing breast cancer

• Reduces your risk of developing colon cancer

• Reduces depression and anxiety

• Reduces body fat and helps maintain lean body tissue (muscle)

• Helps maintain a high metabolism

• Enhances recreation, sports and work performance

Benefits of Aerobic Exercise:

• Increased maximal oxygen consumption (VO2max)

• Improves the function of the cardio respiratory/cardiovascular system

• Increased maximal cardiac output (amount of blood pumped every minute)

• Increased maximal stroke volume (amount of blood pumped with each beat)

• Increased blood volume and ability to carry oxygen

• Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity

• Increase blood supply to muscles and ability to use oxygen

• Lower heart rate and blood pressure at any level of submaximal exercise

• Increased threshold for lactic acid accumulation

• Lower resting systolic and diastolic blood pressure in people with high blood pressure

• Increased HDL Cholesterol (the good cholesterol)

• Decreased blood triglycerides

• Reduced body fat and improved weight control

• Improved glucose tolerance and reduced insulin resistance

Benefits of Strength (resistance) Training:

• Increased Muscular Strength

• Increased Strength of Tendons and Ligaments

• Improves flexibility (range of motion of the joints)

• Reduced Body Fat and Increased Lean Body Tissue (muscle)

• Improves Strength, Balance, and Functional Ability in Older Adults

• Potentially Decreases Blood Pressure

• Potentially Decreases Blood Cholesterol

• Improves Glucose Tolerance and Insulin Sensitivity

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