Most humans realize it or want to increase their practice, in order to have good health and fitness road, but never ask ourselves, what is physical activity?
Caspersen, Powell and Christenson physical activity defined as “any bodily movement produced by skeletal muscles that results in energy expenditure”. Doctors propose a simple but interesting formula to find the total energy expenditure that we have every day; and is as follows:
Sleeping + Occupation + Leisure -> Total Daily Physical Activity
This formula is used to give a basic idea of what the daily calorie expenditure and how we can balance it with food; moreover, the formula used to give a clear answer, a variable that perhaps is the aim of all those exercisers who is: The Physical Fitness.
What would be physically fit, what would fit? Doctors define fitness as follows: “Ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure time.”
Being physically fit not only means a nice body, but in a deeper and useful internal state, used to live everyday with full intensity.
According to studies by Caspersen, Powell and Christenson, a person who is physically fit, should meet these requirements:
- Cardiorespiratory Endurance
- Muscular Endurance
- Body Composition
It is clear that even if two people perform the same type of physical activity and have identical daily calorie expenditure, fitness of each will vary according to age, sex and genetic factors.
So every person should consider personal goals according to their needs and try to meet the requirements that are important.
Exercises to increase muscle strength
According to Edward Laskowski , a specialist in physical medicine, muscle mass decreases and weakens over the years, but training can help improve it.
Some interesting options to increase muscle mass are:
- Push-ups, sit-ups and squats
- Bars and weights
- Weight Machines
Experts from the Mayo Clinic say that with 3 training sessions per week, 30 minutes each, you can increase up to 50% of the workforce in the first 6 months.
Exercises to Increase Flexibility
One of the most useful for improving body flexibility exercises, stretching is a series of stretching exercises.
Some of the tips from the Mayo Clinic to practice stretching are:
- Perform a warm up for 5 to 10 minutes
- Perform each exercise for 30 seconds and slowly
- Breathe deeply in each year
- Concentrate on muscle groups, stretch your calves, thighs, hips, back, neck and shoulders
- Do not wait until it hurts, keep the muscle stretched to a point before the pain
Put clear your needs and develops a plan based on your daily activity, your eating style and your ideal fitness.
The information that you tell and of course, will, will serve to project your goals and achieve success.