Fitness Fundamentals
Physical fitness is an important part of any long-term goal to improve your health and encourage weight loss. Physical activity is defined as bodily movement that is produced by the contraction of skeletal muscle, which increases energy expenditure. Expending excess energy encourages your body to use stored energy – in the form of fat – as fuel. Regular exercise will encourage:
- Improved cardio-respiratory function
- Improved metabolism
- Better control of blood fats
- Better control of body fats
- Improved psychological and emotional well-being
- Improved oxygen delivery/metabolic processes
Exercise will also help you:
- Build strength and endurance
- Improve movement in joints and muscles
- Gain more energy
- Cope with stress
- Improve your ability to fall asleep quickly
- Tone your muscles
- Achieve your ideal body weight
- Increase your capacity for physical work
- Increase muscle strength
- Lower your blood pressure
- Reduce your risk of diabetes
- Increase your HDL level (good cholesterol)
The three components of an effective exercise program include:
- Warm-Up
Includes stretching and flexibility exercises and cardiorespiratory activities, which can prevent injuries and increase blood flow. - Aerobic Phase
This phase will challenge your body's oxygen delivery system and strengthen your heart and respiratory system. This phase includes 20 to 60 minutes of continuous or intermittent aerobic exercise. This phase may be complemented by resistance (weight training) activities, recreational games or both. - Cool-Down
The cool down phase helps you return your heart rate and blood pressure to their normal values. This in turn reduces dizziness, high blood pressure and body heat.
The following are weekly fitness routine recommendations to keep you moving:
Aerobic Activity
Aerobic activities include non-weight bearing exercises such as walking, cycling and water aerobics. Your goal should be to include aerobic exercise in your fitness routine at least five days a week, or even daily. The activity should last 40-60 minutes a day or can be broken up into two sessions of 20-30 minutes.
Strength Training
Begin your training with very light weights and if you have never lifted weights before, be sure to consult a professional to avoid injury. We recommend one or two sets of 12-15 repetitions, 2-3 days a week.
Flexibility
Every fitness routine should include stretching to exercise the major muscle and tendon groups. Incorporate stretching into your routine at least 2-3 days a week, dedicating 10-30 seconds to each exercise.
Exercise Tips
- Exercise with others
- Add variety to your exercise program
- Recruit support of family and friends
- Establish regularity of workouts
- Use exercise logs to record achievements
Other Easy Ways To Increase Your Physical Activity
- Park your car far away and walk
- Take the stairs instead of elevator
- Household chores or use fewer labor-saving devices, e.g. remote controls
- Walking during lunch breaks or finding charity walks in your community
- Playing with or baby-sitting toddlers and children