A lot of informative journals and books about body fitness programs are available in the market, which offer all up to date information about the latest fitness programs, fitness equipment, food supplements and related information regularly.
It is a good idea to go through these fitness magazines and online articles to update our knowledge about personal fitness programs and equipment. Let us go through some of the common terminologies used in the body fitness in general. Knowledge about these terms would definitely help us to understand many fitness articles better. Here are few common terminologies used in personal fitness programs.
This measures our ability to do moderately strenuous activity over a period. It measures the efficiency of our heart and lungs that work together to supply oxygen to the body while doing exercise. Aerobic fitness equipment is used for these kinds of activities. It is the ability of the body to carry out repetitive movements. Aerobic Endurance is a very important in sports activities such as long distance running and other similar items.
There are three types of Aerobic endurance and it is classified based on the time duration. The short aerobic endurance is the one that lasts between 2 – 8 minutes while the medium aerobic lasts between 8 -30 minutes and the long aerobic endurance lasts for 30 minutes and above.
Aerobic endurance offers many benefits to our body. It improves efficiency of our heart and increase the blood circulation in our body with lesser heartbeats. Besides this, Aerobic endurance improves our cholesterol level and reduces triglyceride levels as well.
This type of activity measures our fitness level by our ability to hold a particular position for a certain period or repeatedly for many times. For example, lift five-pound weight for 20 to 25 times continuously. People who are active in sports (football, basketball or hockey), that last longer periods, need to give proper attention to their muscular endurance. This is very important.
How to improve muscular endurance?
Doing any type of cardiovascular activity will help us improve our muscular endurance. Simple activities like walking, running or biking can make some improvements. Try Chin-ups, push-ups or triceps regularly to see a considerable improvement in the upper body. Read our blog 5 Top Outdoor Exercises To Keep Your Body Fit on Vacations
This is different from muscular endurance. Muscular Strength measures our ability to exert maximum force. This method is relevant when someone has greater muscular strength in one particular area compared to another. E.g., it is used when our arms are stronger than our legs. This is practiced by lifting the heaviest weight that we can able to lift.
Important point: It is not advised to repeat strength training on any muscle more than once in 48 hours as it can cause injuries to body and muscles.
This is one of the most important part of a fitness program. Flexibility is the ability to move a joint through its full range of motion or the elasticity of the muscle. It is very important to maintain a high flexibility in our body because it would improve our performance and minimize the risk of injury in any sports activities. Flexibility of a body is determined by the extend that the body muscle can stretch its fibers. Our body becomes more flexible when its muscle fibers are stretched more.
How to improve flexibility?
We need to stretch every muscles in our body before or after doing our exercise. Do this only in warmed up condition or else this exercise would hurt muscles. Follow this practice twice or thrice in a day and we will see some improvements after few weeks of practice.
Body Composition measures the proportion of fat in our body as compared to our bone and muscle. It, anyway, does not refer to our weight or shape. Two people with the same height and weight may appear different because they have a different body composition. There are different ways to measure our body composition. Measurement using calipers and underwater body fat test are some of them.
The body fat percentage could directly impact our overall well-being when it is above the limit. Excess fat content can cause many serious health issues such as cancer, diabetes, liver disease and heart related problems.
Taking weight on a regular scale does not asses our body fat percentage as it will not show how much quantity water, fat or muscle comprised of our total body weight.
Basal Metabolic Rate (BMR)
Basal Metabolic rate is the rate at which our energy is utilized while resting. This shows the energy required for us to maintain life. This include maintenance of heart beat, body temperature, breathing nerve transmission, the energy cost of protein required to maintain cells.
There are many factors that affect our Basal Metabolic Rate or BMR. Our age, weight, gender, body fat percentage, genetics, diet, heredity, our current activity level are some of the major factors that would impact our BMR rate. Our BMR levels slows down after the age of 20 at the rate of 10% every 10 years., so we need to adjust our life style accordingly. BMR level increases with the body weight.
Importance of BMR in Fitness Program
We all set certain goals in our fitness programs. Some of us wants to lose weight while few other wants to gain weight. There are few others just wants to maintain their existing weight. If we know our BMR level, we would able to plan our fitness program accordingly and achieve fitness goal and maintain it well. Hence, it is important to know the BMR level and ignoring it could impact performance to achieve our fitness goal.
How to calculate BMR?
We need to use the following formula to calculate BMR rate. Here we need to take our weight in Pounds and height in inches to calculate BMR.
Assume a 30-year-old man whose height is 5 feet 6 inches (66 inches) and weight is 170 pounds. Let us calculate his BMR now.
66 + (6.23 x 170) + (12.7 x 66) – (6.8 x 30) =2001.3 ( BMR=2001.3)
This is an indicative BMR figure and the actual BMR would vary based on this person’s activity level and diet.
BMR shows how many calories that we need to consume each day. It means that, the more active we are, the more calories our body burns everyday so in that case, we need to take more calorie food. Generally speaking, our BMR rate shows the amount of calorie that we require for us to maintain our body each day. Our calorie intake should be regulated based on the BMR so that we can maintain our body weight.
Regeneration is one of the most critical components in a fitness training plan. This helps our body to relieve from pains and enhance our body’s response to training. Regeneration includes stretching and massaging that would recharge our mind and body.