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Fitness, Wellness

Lets Talk Fitness Fears


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It’s no secret that the benefits of a healthy lifestyle extend far beyond mere physical fitness. You’ve probably red countless articles online on the benefits of exercise and fitness. But for some people knowing in your head that fitness is good and actually getting involved with it are two very different things.

Here are some common fitness fears and how you can overcome them.

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Lack of time

The number one reason people state for not living healthy and exercising, is lack of time. It is usually an excuse of being occupied with work or kids. However this excuse is not sufficient.

For starters, there are various ways in which stay at home parents could stay on top of their fitness routine. Fitness never has to be a major time commitment that most people imagine it to be. There are various opportunities to stay on top of your fitness – whether it’s going for a walk during your lunch break or twenty minutes in the gym instead of waiting in the train station.

Self Consciousness

A big and valid hurdle for some people to tackle before fitness is self consciousness or fear of looking stupid. If you struggle with low self esteem, social anxiety or body image issues then heading down to the gym or even just going for a run round your neighborhood can be an intimidating prospect. Remember that everyone has to start somewhere and everyone was new to fitness at some point. Do not worry about what other people think an instead focus on having a great time exercising.

Lack of patience

If you’re just starting out on a weight loss or fitness program it can easily seem like you have a real mountain to climb. You might feel like you are surrounded by people with ideal bodies and unable to see any way you can ever reach that level. However remember that no real change comes overnight, especially not a lasting change. There are no shortcuts in fitness, therefore must view your journey as a gradual process.

Fear of Failure

A similar fear to not thinking you can change is not thinking you can change enough or at all. You might have set yourself fitness goals and now find yourself reluctant to try and hit them for fear that you’ll fall short. Remember that goals and targets are motivation tools not measure of success or failure. The key is celebrating every success, however small.

Fear of Change

Most importantly, people sometimes aren’t fully committed to change. You might think that fitness is a good idea, but find yourself dreading the effort involved. However this is perfectly natural. But remember that starting out in your own little ways, will gradually bring changes that will make a big difference while paving the way for bigger improvements when you’re ready.

Having someone to help guide you along the way could be the difference between procrastination and progress!

Fitness, Wellness

Basic Fitness Components


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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.

Wellness

Rest & Recovery


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There is often so much emphasis on the active part of training that sometimes the rest and the recovery is cast aside.  In order to achieve one’s potential during the active phase of training, one must be attentive to the physical and mental needs for the rest and recovery stage.  Physical and mental performance can be enhanced with planned recovery time and self-care.  We often schedule our workouts into out weekly plan, but neglect to plan for the recovery which is part of  your fitness program.   Sleep is the main recovery strategy and is essential for both the physiological adaptation as well as to the consolidation of skill development.  It is important to training recovery because we release human growth hormone during Stage 3 and 4 that repairs the muscle that has been purposely damaged during training.   Increased duration or quality of sleep can result in overall athletic performance for non-athletes and athletes.   Often nutritional changes and a regular routine can provide highly beneficial results to getting a better sleep.

An increasingly common recovery technique is foam rolling – Studies show that proper foam rolling techniques can lessen decrements in muscle performance caused by DOMS (delayed onset muscle soreness).  Acutely foam rolling can increase flexibility and reduce muscle soreness and does not hinder performance.  It can work by improving overall circulation.  (arterial function, vascular endothelial function), and improves parasympathetic activity.   For most individuals foam rolling can have a positive effect to reduce muscle soreness, increase flexibility and range of motion before, during or after a workout.  Facilitated stretching, assisted stretches, yoga and massage techniques are other ways to allow muscles to release tension and allow more overall mobility, flexibility, increased blood flow.  These techniques also encourage mental relaxation, which is a component of the recovery process.

The body adapts best when it is given the best opportunity to do so