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An example of a test with average results would be a woman doing between 20-25 push-ups during a muscular endurance test. In all cases of activity, proper precautions should be taken to avoid injuries or other health complications. Consulting with a physician prior to starting an exercise program is recommended. Other professionals, such as personal trainers or exercise physiologists, should also be considered as resources to help create a program that is the best fit based on personal needs.
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.
Bioelectrical Impedance - This test measures body composition. Using either a hand-held or at-home scale, a slight electrical signal is sent through either the hands or feet. Body fat percentage is estimated based on the speed in which the signal passes through body tissues. According to the American Council on Exercise (ACE) men with a body fat percentage of 14-17% and women with a body fat percentage of 21-24% are considered to be in the 'fitness' category.
Exercise boosts energy. Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. And after my exercises, I like to have the best supplements for a stronger and fitter body. I would like to recommend it to every individual as it�s natural and does not cause any harm to the body. It�s a must try!
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Sam Ashe-Edmunds has been writing and lecturing for decades. He has worked in the corporate and nonprofit arenas as a C-Suite executive, serving on several nonprofit boards. He is an internationally traveled sport science writer and lecturer. He has been published in print publications such as Entrepreneur, Tennis, SI for Kids, Chicago Tribune, Sacramento Bee, and on websites such Smart-Healthy-Living.net, SmartyCents and Youthletic. Edmunds has a bachelor's degree in journalism.

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.


Sam Ashe-Edmunds has been writing and lecturing for decades. He has worked in the corporate and nonprofit arenas as a C-Suite executive, serving on several nonprofit boards. He is an internationally traveled sport science writer and lecturer. He has been published in print publications such as Entrepreneur, Tennis, SI for Kids, Chicago Tribune, Sacramento Bee, and on websites such Smart-Healthy-Living.net, SmartyCents and Youthletic. Edmunds has a bachelor's degree in journalism.
^ Osawa Y, Azuma K, Tabata S, Katsukawa F, Ishida H, Oguma Y, Kawai T, Itoh H, Okuda S, Matsumoto H (2014). "Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: a preliminary study". Open Access Journal of Sports Medicine. 5: 257–65. doi:10.2147/OAJSM.S68932. PMC 4226445. PMID 25395872.
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]
The US guidelines continue: For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.[14]
To get in top physical shape, you’ll need to work on three different areas of cardiorespiratory fitness. Capacity is the amount of work you can do, such as how fast you can perform a sprint or dash. Stamina refers to how long you can exercise. For example, a sprinter is faster than a marathon runner, but probably can’t run as long or as far as the marathoner. Anaerobic conditioning helps you work at very high intensities and helps you recover more quickly afterward. For example, many basketball players have no problem making fast breaks down the court, but afterward, you see them grabbing their knees, gasping for breath as they try to recover. Interval training consists of many high-intensity bursts of activity, each followed by a recovery period. These recovery periods, which occur many times during an interval workout, help you improve your ability to catch your breath after a point or play and recover for the start of the next one.
These types include cardiorespiratory endurance, which is how long or fast a person can perform an activity and how this impacts heart rate and oxygen consumption. Muscular strength, which is how much weight can be moved in relation to repetitions and muscular power, which is how much force can be generated during a given activity. There is also flexibility, how far a muscle group can be stretched or joint can be moved. Balance how long a particular position can be held with or without some type of activity being performed. Speed, how quickly an individual can move from one point to another. And body composition, the amount of fat on the body versus other tissues such as muscle, bones and skin.

It's crucial to stretch and work on range of motion before and after each workout as part of your warmup and cool down. Before your workout, warm up for five to 10 minutes with light cardio; then do some dynamic stretches and mobility exercises. If you're going to be doing a leg heavy workout, for example, pay special attention to the joints and muscles in your lower body.
Many of the activities you do to build strength will also help your balance. Balance is partly a matter of developing your small stabilizer muscles that provide support and keep you steady. Free weight exercises, such as lunges and deadlifts, will help strengthen the stabilizer muscles. Even better, include some single-leg exercises, such as single-leg deadlifts and pistol squats, in your strength-training routine.
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