The level of fitness includes all aspects of health and life. Physical activity is a general term that includes sports, dance, and activities done at work or home, such as walking, climbing stairs.
When people do physical activity especially to get fit, we say they are doing exercise.
What Does a Successful Physical Fitness Program Look Like?
Let’s understand this with a variety of Exercise and Food intake.
Cardiorespiratory Exercise
Can improve cardiorespiratory endurance and body composition, it also helps to maintain healthy body weight, improves body composition, reduces stress, and reduces the risk of heart disease.
Strength Training
Improve muscle strength, muscle endurance, and body composition. A low number of repetitions using heavy weights will increase muscle strength. To increase muscle endurance, perform a high number of repetitions with lighter weights. Rest between sets of exercises and between workouts to avoid overworking muscles and decrease the risk of injury.
Stretching
Stretching can improve flexibility; reduce muscle soreness and risk of injury; and improve balance, posture, and circulation.
Quick Review A successful fitness program incorporates the three components of fitness i.e. Cardiorespiratory exercise improves cardiorespiratory endurance and body composition; Strength training improves muscle strength and endurance; Stretching increases flexibility and reduces the risk of injury.
Applying the progressive overload principle helps individuals achieve optimal fitness levels but this fitness routine is incomplete without a healthy intake of food i.e. Input Method
Food is a fuel that runs a body and mind every day, eating healthy can improve your life and lower your blood pressure, blood sugar, cholesterol and other health issues.
Carbohydrate and Exercise
Carbohydrate is the primary energy source during high-intensity exercise. Carbohydrates improve athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer. Nutrients, such as fat or muscle protein, are utilized to make energy.
Fat and Exercise
Fat (as fatty acids) is the primary energy source during low- to moderate-intensity exercise. Derived from fatty acids stored in muscle tissue and free fatty acids in the blood from adipose stores. Using fat for energy increases throughout low- to moderate-intensity exercise. Endurance training increases muscle fatty acid stores which can increase the amount of fat used for energy.
Protein and Exercise
Protein is primarily needed to build and repair muscle. All active people use small amounts of protein for energy. When kilocalorie intake and carbohydrate stores are insufficient, the body relies on protein. Most recreational exercisers can easily meet protein needs with a balanced diet.
Quick Review: Carbohydrate from blood glucose and muscle and liver glycogen is the main source of energy during high-intensity exercise. Fat is the main energy source for low- to moderate-intensity exercise. Protein promotes muscle growth and repair of muscle breakdown caused by exercise. Both the timing of meals and the foods eaten can affect exercise performance and recovery time.
Fit is not a destination it’s a way of life…
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She is Phd. in commerce and an Associate Professor in Management Department. She is having an experience of 13 years in teaching industry. She is a gold medalist in her post gra..
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