| What
is fitness?
Paraphrased by Sue-Ann K. Ellzey
Fitness
is simply how our body performs for us. In our daily routine,
it is the measure of activity our body can do for us depending
on the fitness level at which we are functioning. Each individual
has a desired fitness level, which can be achieved through
cardiovascular, muscular, flexibility, and mind exercises.
Regular exercise can help us live longer, reduce the risk
of certain diseases, as well as affect the way we look and
feel. Remember, we each have only one body; so why not use
it to the best it can be? On that note, we’ve put together
a list of popular exercises and the effects that they have
on our bodies. So start exercising your life to the fullest!
Jogging
Kickboxing
Pilates
Spinning
Weightlifting
Jogging
Jogging is a slower form of running. It is a consistent stride
that puts less strain on your knees and ankles. Jogging helps
you lose weight and stay in shape through cardiovascular exercise.
It also improves muscle tone, strength, as well as relieves
stress. It can be done alone or with a group, in a gym or
outside. All age groups can participate! Furthermore, each
individual can determine his/her own endurance and speed.
It is one of the most popular exercises. It gives you a feeling
of freedom when you can run the distance. So, put on your
headphones and head outside (or on the treadmill)!
| Guidelines: |
| 1. |
Consult
with your physician before beginning any new exercise
program. |
| 2. |
Warm-up
with stretching and a brisk walk. |
| 3. |
Experts
suggest pushing off from your toes and landing on the
ball of your heel. |
| 4. |
Keep
a straight posture. |
| 5. |
Increase
your distance slowly and in small amounts |
| 6. |
Wear
cotton loose-fitting clothes or aerobic gear with a good
pair of running shoes. |
| What
to bring? |
| 1. |
Drink
water before, during, and after your workout |
| 2. |
Towel |
| What
does it do for your body? |
| 1. |
Provides
cardiovascular workout |
| 2. |
Works
out all body parts (e.g., thighs, calves, abdomen, arms,
etc.) |
| 3. |
It
is considered the second best workout for burning the
most calories (running being the first) |
| |
|
|
Kickboxing
Kickboxing is a high intensity cardiovascular workout for
the moderately fit person to increase strength, flexibility,
coordination, balance and reflexes. An average class would
include boxing, kicking, martial arts techniques, punching,
knee strikes, aerobics and other self-defense moves in an
hour routine. Most gyms offer these classes or it can be done
in your own home. It is also a great stress reliever (picture
a undesirable face on your target). Everyone should try a
class at least once! It’s a really powerful workout!
| Guidelines: |
| 1. |
Consult
with your physician before beginning any new exercise
program. |
| 2. |
Start
out slow if it’s your first class. Kicks should
be low and not over extended. Punches should be light. |
| 3. |
Once-a-week
classes are suggested until you can gradually build up
to 3 classes every week. |
| 4. |
Keep
good form throughout. Find a class that alternates high
intensity with recovery periods to reduce fatigue and
losing good form. |
| 5. |
Wear
exercise shorts or aerobic gear with aerobic sneakers. |
| What
to bring? |
| 1. |
Bottled
water |
| 2. |
Towel |
| 3. |
Optional:
wraps and gloves to protect your hands and wrists when
hitting a target |
| What
does it do for your body? |
| 1. |
Provides
cardiovascular workout |
| 2. |
Improves
coordination and increases strength and flexibility |
| 3. |
Provides
an overall body exercise (i.e., works arms, legs, and
abdomen) |
| 4. |
Burns
around 300-500 calories with an average hour class (Note
that results will differ for each individual depending
on the intensity of the workout.) |
| |
|
|
Pilates
Pilates is a form of exercise that combines both mind and
body. Movements are slow and coordinated while breathing and
concentration are learned. Although this low-impact exercise
combines stretching and resistance training, it also provides
a cardiovascular challenge. Pilates improves muscle strength,
balance, coordination, flexibility and concentration. Basic
movements include working on the back and abdomen, teaching
proper sitting, standing and posture. This exercise is safe
for all age groups and fitness levels.
| Guidelines: |
| 1. |
Consult
with your physician before beginning any new exercise
program. |
| 2. |
Wear
cotton/spandex Aerobic clothes with sneakers, or go all
out and purchase yoga shoes for a more comfortable feel. |
| What
to bring? |
| 1. |
Bottled
water |
| 2. |
Towel |
| 3. |
Cushioned
non-slip surface mat |
| 4. |
Although
Pilates does not require any equipment, there are plenty
of accessories that you can purchase; some classes use
pulleys and weights. Other classes utilize cushioned non-slip
surface mats (similar to a yoga mat), straps (for flexibility
endurance), and the Pilates ring (some gyms supply). |
| What
does it do for your body? |
| 1. |
Strengthens
muscles to maintain posture, works back and abdominal
muscles, arms and legs |
| 2. |
Improves
body discipline and control |
| 3. |
Relieves
stress through stretching and breathing exercises |
| |
|
|
Spinning
Spinning involves an indoor stationary bike that is designed
to imitate riding a bicycle outdoors. This non-impact workout
targets various age groups and fitness levels, because you
determine the intensity of the workout by adjusting a resistance
knob located on the equipment itself. Certified instructors
usually lead the group into varying intensity sessions. Classes
can be fun and exhilarating. Get with a good instructor that
plays inspiring music to energize you through a simulated
bike ride. Go the distance, climbing hills while building
muscles, all indoors!
| Guidelines: |
| 1. |
Consult
with your physician before beginning any new exercise
program. |
| 2. |
Get
familiar with the bike. Look for all the knobs and positions.
Check how to stop the bike in case of an emergency. |
| 3. |
Position
the bike to your body:
Adjust the seat: Most stationary bike seats should be
adjusted to level with your hip. Your knees should also
be slightly bent when riding.
Handlebar: Your arms should be comfortable with a slight
bend in your elbows. You can adjust high for an easier
ride and adjust lower until you are comfortable. |
| 4. |
Always
keep hydrated. Never do a class without a bottle of water
handy. |
| 5. |
Aerobic
wear (with a padded cycling short) is recommended with
sneakers or clip-on shoes designed for cycling. |
| What
to bring? |
| 1. |
Bottled
water |
| 2. |
Towel |
| 3. |
Gel
seat or padded cycling short to help reduce soreness after
riding |
| 4. |
Heart
Monitor. Your target heart rate should be between 60 to
90 percent of your maximum heart rate. |
| What
does it do for your body? |
| 1. |
Provides
cardiovascular workout |
| 2. |
Builds
muscle tone |
| 3. |
Works
out quadriceps, hamstrings, calves, hips and abdominal
muscles |
| 4. |
Burns
around 500 calories with each 45-minute class (Note that
results will differ for each individual depending on the
intensity of the workout.) |
| |
|
|
Weightlifting
Weightlifting strengthens our body’s muscles. Specifically,
lifting weights increases our muscles and strength. We become
stronger in everything we do. Even our exercise routines become
easier, because we have the strength to put in that extra effort
in our workouts. Additionally, muscles speed-up our metabolic
rate to burn more calories. The good thing with building our
muscles is that we can increase our strength and then easily
maintain it through various sized weights and repetitions. Weightlifting
helps us tighten the ‘saggy’ areas of our bodies,
which in turn, makes us feel good about our newly improved physiques.
Try it! I did, and I love the results!
| Guidelines: |
| 1. |
Consult
with your physician before beginning any new exercise
program. |
| 2. |
An
aerobic activity before weight lifting is recommended
to warm-up the muscles to prevent injury. |
| 3. |
Start
with light weights and gradually increase until you reach
your goal. |
| 4. |
It’s
recommended to train with a personal trainer to prevent
injury. |
| 5. |
Wear
loose fitting clothes or aerobic gear with sneakers. |
| 6. |
Work
out different body areas at a time. First start with your
large muscle groups (e.g., chest, back, hips, thighs,
and shoulders) and then work your smaller muscles (e.g.,
triceps, biceps, and calves). |
| What
to bring? |
| 1. |
Bottled
water |
| 2. |
Towel |
| 3. |
Weightlifting
gloves to help prevent injury through slippage as well
as to reduce calluses |
| What
does it do for your body? |
| 1. |
Builds
and strengthens your muscles |
| 2. |
Improves
balance and flexibility |
| 3. |
Provides
cardiovascular exercise |
| |
|
|
Bibliography
HealthAtoZ.com. Your family health site. (n.d.). Retrieved
July 3, 2004, from www.healthatoz.com/healthatoz/Atoz/default.html
Global Health & Fitness. Additional info & resources.
(n.d.). Retrieved July 6, 2004, from www.global-fitness.com
|
