Top 40 Fitness Tips You Need To Know
Fitness is having enough energy to perform daily tasks efficiently, and with enough reserve energy to enjoy leisure activities.
Fitness is not merely a measure of muscle development or strength. It also implies the ability of the heart, lungs and arteries to efficiently distribute oxygen-rich blood to working muscles and tissues.
Aerobic exercise (which stimulates the respiratory and circulatory systems) improves the body’s ratings in these areas, aerobics is important in sports training.
Here’s 40 of the most valuable fitness tips from our fitness professionals and experts.
- Aerobic, such as brisk walking, jogging, cycling or swimming, are the best types.
- Make it strong enough to cause heavy breathing or panting, but not gasping.
- If you reach heavy breathing or panting, that is equivalent to 60 to 70 percent of your maximum possible effort.
- At higher percentages, you could experience real breathlessness.
- Beginners should not exercise at more than the 70 percent mark.
- On the scale “Very light”, “Light”, “Fairly hard”, “Hard”, “Very hard”, 30-year-olds and older should exercise at the level you consider to be “Fairly hard”.
- You are probably being too vigorous if you do not have enough breath to maintain a conversation as you exercise.
- People with a low fitness level may find that merely walking for 15 minutes at a time is sufficient to have a training effect.
- Try 15 to 20 minutes, at a steady pace, uninterrupted. For people who are very unfit, a few minutes at a time on several occasions each day is preferable.
- Three to five times a week should suit most people.
- A brisk walk is the best beginning for most unfit people. Later, for variety and interest, try different gaits and strides.
- You need motivation? Join a bushwalking or orienteering club; or exercise your dog.
- As performance improves, walk faster, or for longer periods. Gradually intersperse short periods of slow jogging.
- Cycling is a good activity for maintaining an aerobic-fitness goal. It is good where body weight needs to be supported.
- Cycling strengthens back muscles. It may relieve or prevent back trouble.
- Stationary indoor bicycles allow better control of the intensity of exercise.
- Less boring is the “bionic bike” operated by both arms and legs. It may be fitted with a heart-rate monitor to provide extra interest in assessing improvements in fitness.
- Jogging is supposed to mean leisurely running, but some people are jogging too fast and suffering accordingly.
- It should be attempted only if you can walk vigorously for 20 to 30 minutes with ease.
- It is not suitable for people who are much overweight, nor those with arthritis, joint problems or a “bad back”.
- Wear good-quality running shoes with plenty of toe room and a wide, raised heel.
- Jog, heel-to-toe, on level grass surfaces where possible; do not jog downhill or up slopes.
- Alternate jogging with walking. As fitness improves, slowly increase the proportion of jogging.
- An ideal all-round exercise, good for general muscular and aerobic fitness, is swimming – especially for the overweight and those with arthritic conditions.
- Beginners should restrict themselves to the breaststroke, or the most comfortable stroke; freestyle is the most demanding. As fitness and joint mobility improve, vary strokes.
- Warm-ups should be slow and careful.
- In jogging, cycling and swimming, they may consist merely of beginning at a slow pace. With other activities, such as tennis, squash and volleyball, where peak performance is required from the start, warm ups should consist of jogging and calisthenics.
- Warming up helps to prevent muscle injury and prepares the heart and lungs for increased effort.
- Cooling down, slowly, after strenuous exercise is important, too, to give the body time to readjust its distribution of blood flow.
- Allow about five minutes of reduced intensity exercise before complete rest.
- Do not exercise vigorously without adequate warm ups and stretching.
- Do not overdo it. “Easy does it” is better than “Too hard”.
- Do not exercise within two hours after meals or after considerable alcohol drinking.
- Do not exercise during an illness or acute infection.
- Do not take salt tablets before a workout, most people do not need any.
- Do not participate in team or competitive sports if out of condition.
- Do not exercise in hot and humid weather.
- Do not take all the above as an excuse not to exercise.
- Physical education for the young should include experience in a wide range of enjoyable aerobic activities.
- It should provide an understanding of exercise benefits and motivate to maintain physical activity as a lifetime habit.