The 4 Elements of Fitness


Most people want to be fit but that raises a question. What does it mean to be fit? The answer is fairly simple. To be fit, one must have physical capability in four areas: aerobic capacity, muscular strength and endurance, flexibility and body composition.

1. Aerobic Capacity. Aerobic capacity, which is also known as cardiorespiratory fitness, refers to the health and function of the heart, lungs and circulatory system. Simply stated, aerobic fitness is the ability of the cardiorespiratory system to deliver an adequate supply of oxygen to exercising muscles. As your aerobic capacity increases, your ability to participate in more intense and longer lasting exercise also increases (e.g., walking, running, swimming and bicycling). It can be argued that aerobic capacity is the most important of the four elements of fitness because of the health benefits it bestows. According to the American College of Sports Medicine, increased aerobic capacity leads to reduced blood pressure, decreased total cholesterol, increased HDL (good) cholesterol, decreased body fat, increased heart function and decreased risk of Type 2 diabetes.

2. Muscular Strength and Endurance. Muscular strength is the maximum amount of force a muscle or muscle group can generate during a single contraction. Muscular endurance is the number of repeated contractions a muscle or muscle group can perform without tiring. Both are important components of overall fitness because increasing your strength through various types of resistance training (e.g., weightlifting) leads to increased bone strength, decreased bone loss, decreased muscle loss, increased tendon and ligament strength, increased physical capacity, improved metabolic function (e.g., burn more calories at rest), and decreased risk of injury.

3. Flexibility. Flexibility is the range of motion within a joint. Increased flexibility provides a variety of benefits such as decreased risk of injury, increased flow of blood and nutrients to joint structures, increased neuromuscular coordination, decreased risk of low back pain, improved posture and reduced muscular tension.

4. Body Composition. Body composition refers to the relative percentage of body weight that consists of body fat and fat-free mass (everything other than fat such as muscles, organs, blood, bones and water). Generally speaking, the lower your body fat percentage the better because of the diseases linked to excess body fat such as heart disease, diabetes, hypertension, arthritis and sleep disorders. I am often asked, “Can you be fat and fit?” The answer is an overwhelming NO. A significant element of fitness is the possession of a healthy body fat percentage because increased fat leads to decreased athletic performance and increased risk of disease (although it is possible to be overweight and healthy since health is merely the absence of disease or illness). According to the American Council on Exercise, the average body-fat percentage for men is 18-24%. For fit men the percentage is 14-17%. The average percentage for women is 25-31%; however fit women will be in the range of 21-24%. Body-fat percentages above 25% for men and 32% for women are considered obese.


Source by Tyrone Holmes

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5 Effects of Good Nutrition


The effects of good nutrition on the body are as visible as the effects of bad nutrition on the body. The difference is that bad nutrition can destroy the body, while good nutrition only supports and builds up the body. Hence, the better goal in life is to maintain a lifestyle that promotes good nutrition. This will cause many positive effects, including the following 5 effects of good nutrition.

5 Effects of Good Nutrition:

1. Maintain normal body function

This includes better learning, proper balance and pH in the body tissues, to stabilize and regulate body systems like blood pressure, rebuild tissues, and maintain proper blood sugar levels

2. Maintain healthy weight

This includes proper blood pressures, less likely to allow diseases like Diabetes, heart malfunctions

3. Prevent disease

This includes prevention of cancer, tissue disease, parasitical invasions, bacterial infections

4. Pass along good start to future generations

Healthy babies, immune system, healthy pregnancy

5. Provide stress relief

Reduce side effects of drugs, boost immune system, maintain calm and coping abilities

If you can enjoy these 5 effects of good nutrition, you will be well on your way to a better, healthier body that is able to function properly.

One key to getting good nutrition regularly is to avoid excess. Balance food intake between the major groups, and eat appropriate amounts. You need a balance of proteins, carbohydrates, fats, vitamins, minerals, fiber, and other nutrients. A multi vitamin may be helpful if you are not sure about your food intake but it is not a substitute for eating properly. Water is essential to body functioning, moving nutrients into cells, and handling waste disposal.

You can obtain and follow the standard daily food pyramid and recommended dietary allowances (RDAs) put out by the government. It is adjusted according to age because dietary needs change as a person ages.

This pyramid is composed of nutritional groups of: calories, carbohydrates, fats, proteins, fiber, vitamins and minerals, and includes lists of antioxidants and herbs that are beneficial to health.

Besides age, the body’s nutritional needs change with use of drugs, or disorders and diseases that affect the body’s ability to meet those needs, or interfere with absorption or intake of food nutrients.

There are more than the above 5 effects of good nutrition, but these go a long way to getting you started in a healthy lifestyle if you pay attention. By the way, if you cant pay attention, you may need better nutrition! Avoid excess sweets and highly refined food, because they can cause bacterial excesses that can even have a lethal result if left unchecked (Candida). By providing the proper fuel (food) to your body, you enable it to function at its optimum capacity, keeping you healthy, happy, and fit for years and years, with benefits extending even unto the next generation.


Source by Candis Reade

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How To Make Healthier Food Selections

These healthy snack recipes are so delicious and deceivingly healthful, you may really feel great about feeding them to your youngsters! Oatmeal is a fibre rich food containing iron, biotin and potent nutritional vitamins making it a terrific food for wholesome nails. Carotenoids inversely affect insulin resistance and thus decrease blood sugar, thereby helping diabetic sufferers stay href=”” healthy trim a traditional, healthy life. The eleven elements assessed by the Alternate Wholesome Consuming Index had been dairy merchandise; greens; fruit; nuts & seeds; bread/grains; meat, poultry & fish; cholesterol; fats; sodium; alcohol; and multivitamins. This vegetarian soup is totally filled with wholesome vegetables and lentils, with low fat and full of flavor.

A food could be healthy on it nutrition fact, so let’s examine diet fact of this wholesome breakfast (per stuffin) 118mg cal, 7 g professional, 2 g fiber, 14 g carb, 4 g fat, 235 mg sodium, 1.5 g sat fat. Erin is a life-style photographer and residential prepare dinner who can help you master the artwork of cooking healthy and scrumptious meals easily and rapidly. Fat from healthy sources, resembling vegetation, are within the wider part of the pyramid. For many who try to adopt a more healthy food plan for the primary time, it may be extremely difficult to search out something to eat instead of bread.healthy food house

Originally a recipe website, Elaine Ho, the founder, remodeled Chopstick Diner right into a salad delivery service. Older toddlers can eat nut butter and jam sandwiches minimize in squares or fun shapes. This wholesome mix of nutrients implies that beans are digested slowly, which retains you full and satiated long after a meal,” explains Rumsey. Whenever people are fear with a life threatening infection and disease, they’re usually directed or inspired to start healthy juicing. Consuming right and exercising often will help you keep away from excess weight achieve and keep a healthy weight.

Why they’re good for you: This citrus fruit may be too acidic to eat as you’d a milder orange, nevertheless it’s similarly high in vitamin C, which helps defend cells from harm and is required by the physique to make collagen, which is vital for wound healing. She incessantly updates her weblog, offering readers with delicious recipes made up of the easiest healthy foods to eat. Fats from wholesome sources is crucial to the physique, whereas fats from poor choices, such as margarine or foods fried in vegetable oil, are extremely harmful.healthy food near me

The free printable coloring instruments come as separate pages with the meals groups printed in English and in Spanish. Wholesome Food Join is a two-12 months initiative funded by the Michigan Well being Endowment Fund and the Community Basis. Some folks think starchy meals are fattening, however gram for gram the carbohydrate they contain supplies fewer than half the calories of fats. Epic Match meals are available a pretty paper packaging, each when dining in and for supply. If something isn’t categorized as a ‘Vitality healthy meals’, it does not essentially mean it’s unhealthy.

I eat it with tortilla chips, which has advanced carbs, and again, non-GMO when I can. These recipes are low in saturated fats, sugar and salt and comprise loads of fibre. We all know that fruit and veggies are good for us, containing a number of nutritional vitamins and minerals to maintain our our bodies wholesome. Are you looking for one of the best meals that you would be able to feed to your hamster or are you looking for a organic hamster meals recipe. Just seeing their footage of all the cooking course of is worth a visit to this nice wholesome cooking blog.

Serving sizes that extra carefully replicate the quantities of food individuals really eat, so the nutrition data that’s listed per serving shall be extra life like. Men who ate diets higher in potassium-wealthy meals, in addition to meals excessive in magnesium and cereal fiber, had a considerably lowered danger of stroke. But these claims are often found on processed meals and snacks like protein bars, cookies, cereal and yogurt, says Freedhoff, that aren’t significantly good for you. For more than 20 years, the familiar Nutrition Details label on packages on the grocery store has guided many consumers in making food choices for his or her families.…

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