performance

Fitness, Wellness

Basic Fitness Components

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Basic Fitness Components

 

MNCCFITNESS COMPONENTS

According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,[1] moderate-vigorous physical exercise,[2] and sufficient rest.[3]”

Although the formal definition of fitness has remained constant, ones perception is variable.   Prior to the industrial revolution  a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day.  With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific.  Physical fitness now encompasses the elective performance and resistance of the body as well.

Body Composition  –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.

Cardiovascular Component  – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions.  Muscular strength is the ability to generate force.

Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.

Flexibility – This is the range of motion that each joint in the body is capable of performing.  Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.

Other components of fitness include:  Coordination, Agility,  Reaction Time,  Speed, Power, Mental Capability

A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and  health factors as a base.   A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.

Fitness

Guide to an Organized Gym Bag

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Guide to an Organized Gym Bag

A disorganized gym bag, can easily become an excuse to skip out on your workout routine. The thought of packing all you need for a gym session might be discouraging. So here is a guide to keep your gym bag free of clutter and easy to pack and unpack.

gym_bag

We recommend the two bag approach – having two bags for the gym.

The first bag should contain established content that doesn’t change. Such as your toiletry bag, earphones and any other must need equipment you use like skipping rope. If you drive to the gym, keep this back in the trunk of your car, or if you go to the gym during lunch break, leave it at work. This way the bag is ready and prepared for when you need to go. In your toiletry bag, keep duplicates of products you use daily such as deodorant and moisturizer.

However, for make-up,stick to one set, without duplicating as makeup tends to have a shorter shelf life than toiletries.

The second, smaller, bag should contain everything that is for that one work out only. Items such as water bottle, sweat towel and shower towel,change of clothes and gym clothes. After workout, it is easy to take out clean clothes, have a well-deserved shower and put sweaty clothes back in the bag – ready to take home and get washed. The smaller bag could live in the larger bag if there is space.

To keep your bag clutter free – use the second bag to take home any empty items that you need to replace as a prompt to take a new one to the gym. For example, if your deodorant runs out, put the empty packaging in your second bag so when you get home you can grab a new one and replace it.

The beauty of this two bag approach is not lugging all your gym stuff around, and making unpacking at the end of the day unbearable. To help you shift your behavior, treat yourself to two bags that inspire you to hit the gym and work up a sweat.

Wellness

Importance of Water Intake

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Importance of Water Intake

Proper hydration will help one to feel more comfortable exercising and will enable more benefits from exercise and nutrition.

Why is it so important to drink water?  Why do we need to increase water intake with exercise?  Water makes up much of your body weight and is involved in many of the bodily functions.  In general, it helps your brain to function, regulating body tempwaterglasserature and flushes out waste from your body.

Water helps to create saliva and contains small amounts of electrolytes, mucus and enzymes.  This enables proper breakdown, and the dissolving of vitamins and minerals, and the delivery of these components throughout the body, proper digestion, and then enables waste elimination.

Water regulates your body temperature.  During physical activity, especially when you are in higher temperatures or are sweating more you need to increase your fluid intake.

Water protects your tissues, spinal cord and joints by lubrication and cushioning. Certain conditions can be very much affected by water intake such as constipation, exercise-induced asthma, urinary tract infections, and hypertension.

Being adequately hydrated allows optimal performance, with a positive affect on strength, power and endurance.   The optimal performance is also applicable to cognitive function, not having enough water can have a negative impact on focus, alertness and short-term memory.  Dehydration can result in fatigue, confusion and anxiety.

Water improves blood oxygen circulation.  Water carries nutrients and oxygen throughout the body, improving blood oxygen circulation.  Overall this can be a boost to your metabolism, which can have a positive impact on energy level.   Many people just drink water when they feel thirsty, studies show that thirst is a symptom of 1 – 2% dehydration.  * As a baseline the standard guideline for daily water intake is 8 glasses – there are many variances– for age, body size, climate, activity level and the amount of water one gets from their dietary choices.

https://www.dietitians.ca/Your-Health/Nutrition-Month/Nutrition-Month.aspxhttps://www.news-medical.net/news/20120218/Even-mild-dehydration-affects-mood-energy-level-and-ability-to-think-clearly.aspx