Fitness 101 – Everything You Need to Know
Posted by este in Ergonomics, Health and Fitness on October 25, 2011
Most people equate fitness with the lean and muscular bodies they see on TV, online or in health magazines. While they epitomize the ideal shape and configuration of a physically fit individual, body composition is only one part of it. Aside from this obvious physiological component, it also refers to an individual’s cardiovascular endurance, strength, flexibility and stamina. A physically healthy body can be achieved through a balanced diet, regular exercise and sufficient rest.
Cardiovascular endurance, also called cardiorespiratory endurance, refers to the body’s ability to sustain prolonged physical activity. Activities like walking, swimming and cycling that elevate the heart rate are examples of exercises that promote cardiovascular health. Strength, more specifically muscular strength, refers to the body’s capability of applying force in any activity. Resistance training, whether through weight lifting or bodyweight exercises, develops strength. Endurance or stamina refers to the body’s ability to exert itself for a long period of time without fatigue. Walking, dancing and other aerobic exercises promote muscular endurance. Flexibility refers to the body’s ability to move in a wide range of motion. Stretching exercises that lengthen the muscle develop flexibility. Body composition is a measure of the amount of fat, bone, muscle and other parts of the body. It is the most obvious, although not the only, determiner of physical health.
While these factors are general measures of physical health of the general population, fitness also refers to a person’s ability to perform a specific task based on his or her occupation or age group with reasonable efficiency. For example, those seeking entry to the military, air force, navy or other occupations where premium is placed on physical health must pass stringent fitness tests before being admitted. Athletes, too, must prove themselves able to handle the rigors of their sport before they can be allowed to compete. In much the same vein, there are also measures for men, women, children, the young and old alike to determine their overall physical health.
Aside from these physiological considerations, a program of overall health and wellness would not be complete without taking into consideration mental, emotional and social health. An individual who is mentally, emotionally and socially well is able to cope with the stresses of daily living without resorting to maladaptive coping mechanisms that include the use of drugs and alcohol, among others. He or she works productively and thus makes a significant contribution to his or her family and community in the process.
Moreover, a psychologically healthy individual is able to cultivate fruitful friendships and long and lasting relationships. A healthy sense of self-worth allows the physically and mentally fit person to move his or her life to its intended direction. Spirituality and religion are also important components of an overall fit and healthy individual.
Thus, a person who strives for fitness is actually gunning for more than lean and toned muscles or the ability to do more than fifty push ups. He or she is actually going for overall health and wellness, the most important component of which is physical and psychological balance. Someone who gives more importance to lifting weights than spending time with family isn’t fit in the real definition of the word.
Frugal Fitness
We would all like to have a perfect body and get into the best physical shape that we can. Unfortunately it seems that if you want a perfect body you have to shell out for an expensive club membership, hire a personal trainer, or order expensive home gym equipment.
Even if you want to work out at home the costs can run up if you go overboard on equipment. There’s everything from expensive shoes and workout clothes, heart rate monitors, power bars, supplements and shakes, books, DVDs and many other fitness accessories that can break the bank. There are plenty of ways that you can get in and stay in shape that won’t cost you the large amount of money that usually comes with adapting a healthier lifestyle.
Avoid costly gym memberships. Sure they may have a ton of equipment, but you will save time and money opting to work out at home. Many of the exercises that need machines can be substituted with exercises that you can do at home while still working the same muscles. You wont have to worry about overcrowding and you might even save a little gas money, which is important as well.
Now that you’ve decided to workout at home there might be some equipment needs that you can buy. You may want to get some barbells to accommodate your workouts. Most sports equipment stores will sell them for no more than a dollar a pound. There are other places where you can find them for considerably cheaper. Look in the classified ads for used weights or visit local pawn shops that have a bit of fitness equipment for a quarter of the price.
You may also have friends or family that have a set of weights that have been sitting in their basement or garage, untouched for several years. Make them an offer; they may just give them to you.
Another piece of inexpensive equipment that may come in handy for a muscle-building workout is a chin-up bar. This is a bar that you can install in a door frame for the purpose of doing chin-ups and pull-ups. You can find them for as cheap as $10 or can even make your own by researching on the Internet.
Resistance bands have become popular and can be purchased for a small price.
There are plenty of cardio activities that you can do that will cost you very little if anything at all. Start with walking and you wont need to buy any fancy shoes or clothes. You just need to find comfortable shoes and clothes that you already own. If you want to start running you may want to buy a shoe that has some better support but you don’t need to invest in the best shoe on the market because you probably won’t be running in highly competitive races.
Swimming is an excellent exercise but most people don’t have the luxury of having a pool in their backyards. Some health clubs or recreational centers may have pools where there is open swim and may be worth a look to explore. Some may offer deals that only involve use of the swimming pool and may be cheaper than an entire membership. During the summer you may buy a swim pass for your children to take advantage of the hot weather during the summer. You may be able to upgrade that into a family pass and then you can use the pool for laps during specified adult or lap swimming time.
Trainers can give you valuable information and routines to help you become fit, but in today’s information age you can do a lot of research on your own through books and websites. The Internet is loaded with free information that will help you setup a workout routine that fits your abilities and time. You can also check out the library for books or magazines. Many libraries have extensive magazine collections that feature health and wellness magazines. If you find a routine in a magazine take it to the copier and for less than a dollar you have a workout plan. However, you will want to do a lot of research and consult a doctor before you start any type of serious physical workout routine.
Use things that are around your house to help you get in shape. Why spend thousands on a stair-step machine if you live in a house with stairs. You get the same workout at no cost. Chairs can be used for a variety of things; you can use them to do dips or raised push-ups for example.
Getting yourself into shape will not only help your body but your mind as well and if you can do it for a little cheaper you’ll feel even better. Remember these are suggestions for you to save money before you exercise, always ask your doctor if you have any questions or concerns about a workout plan for you.
My passion is to help others through their journey in life. To help those who find it difficult to follow the right path, and to teach my children to offer their hands in life. I have a great passion in giving and finding peace and hope in all types of relationships.
Fitness Product Television Commercials and the Busy Man
Posted by este in Build Muscle, Health and Fitness on October 17, 2011
There are a large number of options and choices that men have today when it comes to selecting a training or conditioning program. There are magazines focused on health, sports, and fitness, as well as bodybuilding. Information is also available online in blogs and web sites, including text and video. Probably the most well known to many men are the ads on television, particularly during the late night hours, for fitness and training courses, as well as training machines and other devices. The courses are usually sold in a package of one or more DVDs. Products such as this can be a great convenience for a man who is not able to visit an actual gym or weight room.
It needs to be remembered, however, that fitness and muscle conditioning are not always a matter of one-size-fits-all. What may be appropriate for one person may not necessarily be the best choice for someone else, for any of a number of reasons. How is one to know which one is best? There are some questions that should be asked before making such a purchase. These questions should consider the purpose of the item in question, the way that the course or device us to be used, and what the actual price of the product is with all of the associated costs included.
To watch the commercials themselves, it often appears that there is nothing that is beyond the capability of the item being advertised. For those who are overweight, out of shape, or who simple want to look and feel better, this is the audience that the ads are being directed. In all fairness, this is often true of the busy man who is preoccupied with family responsibilities and work commitments, and has little free time to work out on a regular basis. Again, these are the people that are usually depicted in the presentation of the commercials.
This is the reason why it is important to ask what the use of the product is intended for. Some are designed to assist in weight loss and body toning. For a man who used to be quite active in sports, and now is leading a more sedentary life, this may be a useful and motivating tool for helping to re-establish a healthy lifestyle. There are courses and devices that are meant to help the user to build up and tone muscle, as well as endurance and stamina. Such a product may also be geared toward someone interested in losing weight. It is important to look at your own needs and abilities, as the use of such products may require a certain level of fitness and general good health in order to realize the stated benefits. It would be a waste of time and money to buy the product, only to discover that you are unable to use it because it is not right for your level or ability.
It is important to find out just what the product requires on the part of the consumer in order for the advertised results to occur. The question that should be asked is, “What else is there besides what is being talked about?” This is often answered by way of small type print near the bottom of the screen, often appearing very quickly at some point before disappearing as quickly. In the case of a weight loss course, there is usually an accompanying nutrition or eating plan which may be mentioned during the presentation. In addition, there may be a shot of an appetizing meal or meal item, but there is a good chance that these are not representative of what an actual eating plan meal would be.
Another thing to ask about is the amount of time required in order to successfully use the product or course. Does the commercial make it plain that this product will not give instant results, and that a period of time and effort is needed to get results? If so, what is the time period recommended? Some programs are explicit in claiming that training and exercise sessions should be scheduled 3-6 times per week, though some are not. It is also good to know if there is anything about the product that needs to be assembled, or shipped separately. This can be quite helpful knowledge when purchasing any type of training or weight machine, particularly if it is something that is large, heavy, and stationary.
Without a doubt the most important issue to consider when deciding to buy anything is the purchase price. Very rarely in a television commercial is the price mentioned early on in the presentation. The intent of the program producer is to attract and keep the attention of the audience in order to extol the benefits of the product, and then carefully give the information required about purchasing it. This can be one single price or, more often for something costing more than fifty dollars, an offer for the customer to make two or three installment payments covering the total amount of the purchase, including shipping and handling. This can be deceptive, though, because there may be “optional” extras that are alluded to during the commercial, but there may be no actual choice about deciding whether or not to buy these items when the order is placed online or over the telephone.
Additional product charges might include food items for the meal plan, nutritional supplements, or books and magazines. Exercise equipment such as dumbbells and resistance bands, or an exercise mat, are also common. Something to be especially careful about, and on the look out for, are additional charges that come in the form of offers for any type of upgrade in product or service, from what was originally
There are many offers for products on television that may be of interest to the busy man when it comes to fitness, training, or muscle conditioning. Before actually purchasing anything, the buyer should carefully consider what is actually being presented in the commercial. The viewer needs to be clear on the purpose of the product, as well as the actual cost and any other charges that may be added.