Physical fitness has always been important part of life. It is theorised that when people left a hunter-gatherer lifestyle and formed fixed communities based around agriculture that physical fitness levels declined. This is not to say that levels of physical labour decreased but that the type of work undertaken was not necessarily as conducive to a general level of fitness. As such, regimented fitness regimes were either invented or became more common. This was especially the case in classical civilisations such as Ancient Greece and Rome. In Greece especially physical fitness was considered to be an essential component of a healthy life and it was the norm for men to frequent a gymnasium. Physical fitness regimes were also considered to be of paramount importance in a nation's ability to train soldiers and field an effective military force. Partly for these reasons, organised fitness regimes have been in existence throughout known history and evidence of them can be found in many countries.

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Endurance is your ability to perform physical activity over time. You might be able to serve aces and hit winning forehands and backhands, but if your muscles cramp or you run out of energy after a few games, you won’t win any matches. You build endurance by exercising for longer periods without stopping, working at a slower speed than when you interval train. This type of exercise is usually aerobic, calling on your slow-twitch muscle fibers and burning more fat than glycogen, depending on the speed you work. The slower you work, the higher percentage of your calories burned comes from fat.
Employing a right mix of two or more of the aforementioned types of training can promote well-rounded physical fitness. For example, a combination of agility training and eccentric training is useful in sports that require strength, endurance, and coordination such as basketball and football. A combination of strength training and continuous training benefits individuals who want to maintain a certain type of physique.

New (July 2011) guidelines in the United Kingdom include the following points: The intensity at which we exercise is key, and light activity such as strolling and housework is unlikely to have much positive impact on the health of most people. For aerobic exercise to be beneficial it must raise your heartbeat and make you sweat. The more exercise you do, the better. Everyone should do a minimum of 150 minutes a week of moderate-intensity aerobic exercise but that really is the minimum for health benefits. If you can go beyond 150 minutes, you’ll gain even more health benefits. Sedentary time (time spent sitting down to watch TV, use a computer, read or listen to music) is bad for your health, even for those who are achieving 150 minutes of exercise a week. These guidelines, are now much more in line with those used in the US, also include recommendations for muscle-building and bone strengthening activities such as lifting weights and yoga.
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High intensity interval training (HIIT) consists of repeated, short bursts of exercise, completed at a high level of intensity. These sets of intense activity are followed by a predetermined time of rest or low intensity activity.[25] Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level.[26] When your workout consists of an HIIT session, your body has to work harder to replace the oxygen it lost. Research into the benefits of HIIT have revealed that it can be very successful for reducing fat, especially around the abdominal region.[27] Furthermore, when compared to continuous moderate exercise, HIIT proves to burn more calories and increase the amount of fat burned post- HIIT session.[28] Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of an HIIT session can be as short as 10 minutes, making it much quicker than conventional workouts.[29]
Becoming physically fit requires a change in life style as well. You will have to incorporate a regular exercise routine in your life and also eat healthier. By avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily, you will allow your body to detox and become stronger. Make sure that you spend more time outdoors in the sun, and fresh air and take part in more healthy activities. Fishing, bicycling, swimming, hiking, and even playing foot ball with your kids should be a part of your physically fit lifestyle.
Possibly one of the most important parts of fitness training is flexibility and mobility. Flexibility is the ability of your muscles to stretch, and mobility is being able to move your joints and tissues through their full range of motion. Both are important to athletic performance and for avoiding injury. Muscles and joints that are flexible and mobile — as well as strong — are much less susceptible to sprains and other injuries.
Aquajogging is a form of exercise that decreases strain on joints and bones. The water supplies minimal impact[clarification needed] to muscles and bones, which is good for those recovering from injury. Furthermore, the resistance of the water as one jogs through it provides an enhanced effect of exercise (the deeper you are the greater the force needed to pull your leg through).[22]
Achieving resilience through physical fitness promotes a vast and complex range of health-related benefits. Individuals who keep up physical fitness levels generally regulate their distribution of body fat and stay away from obesity. Abdominal fat, specifically visceral fat, is most directly affected by engaging in aerobic exercise. Strength training has been known to increase the amount of muscle in the body, however, it can also reduce body fat.[40] Sex steroid hormones, insulin, and an appropriate immune response are factors that mediate metabolism in relation to the abdominal fat. Therefore, physical fitness provides weight control through regulation of these bodily functions.[41]
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.[4]
Fitness is defined as the quality or state of being fit.[5] Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten.[6] The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory endurance or only weight training.

People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place.
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