Health Tips and care

Research has shown that the greatest health benefits of exercise occur when sedentary people become moderately active.This is good news to people who thought vigorous activities like Marathon run were the only way to get beneficial results from working out.Keeping in mind  that exercising to improve or maintain health can be different than exercising to improve fitness, individuals can create an exercise program specific to their goals. Accumulating 20 to 30 minutes of jogging on 5 days of the week is enough activity to elicit many health benefits.

Jogging is an easy running and economical exercise that requires little skill or athletic ability and it therefore the ideal exercise for many people. Jogging places little physical stress on the joints, making injury less likely than with other activities.  In addition, jogging doesn’t require a partner or special facility – just you,  some comfortable clothes and a pair of sneakers. Daily jogging can strengthen the heart, help in weight control, build endurance and reduce mental stress.

A person can do jogging any time , except 2-3 hours, after a meal. A Person’s best time is the time convenient which he can afford to make free for doing jogging regularly.  Early evening and late evening hours are more suitable for jogging. Avoid Jogging during extreme heat and humid conditions.

To drive maximum benefits a person must always try to fit jogging into his/her daily routine. Regular exercise not only makes you feel physical better, but can increase alertness important in routine, daily activities. The benefits of exercise diminish quickly with periods on inactivity, therefore maintaining a realistic exercise program that can last a lifetime is important.

Types of Fitness -  Sports, Health, General and Specific

Physical fitness can be classified into following categories : Health Related, Sports Related , General and Specific.

Health related physical fitness – Health Related Physical fitness can best be defined as activity aimed to improve health. The goal of health- related fitness is prevention of or rehabilitation from disease as well as the development of a high level of functional capacity for daily tasks.

Health related physical fitness is further divided into 4 parts i.e components of health related physical fitness are -

1. Cardiovascular Endurance

2. Muscles strength and endurance

3. Body Composition

4. Muscular Flexibility

Sports Related Physical Fitness – Sports Related Physical fitness is directly towards optimizing athletic performance, recreational activity, increasing ability to work, and avoidance of injury. It is directly related to performance in games and sports.

General Physical Fitness – General Physical Fitness refers to the general body fitness. It will be clearer by the example: suppose a football team comprising of all playing 11 members are so much physically fit that all of them are able to play the whole game with full power and 90 minutes plus extra time if needed.

Specific Physical Fitness – Specific Physical fitness refers to the fitness of player in particular game or event or position e.g. suppose in the game of football the attackers should be specifically fit to convert the passes into the successful attempts given by their team mates. Similarly defenders in football should be specifically fit to tackle the coming attackers of opponent team and should not allow them to score a goal.

Physical Fitness Components | Body Fitness and Health

1. Speed: Speed is the ability of a person to execute motor movements with high speed in the shortest period of time. It is equal to the distance covered per unit of time. the element of speed is involved in most of the athletic skills such as in sprint running, some skills of soccer,basketball  etc.

2. Strength: Strength is the ability of a muscle to expert or release force by contraction enabling a person to overcome resistance or to act against resistance.

3. Power: Power is the ability of muscle to release maximum force in the shortest period of time. It is equal to force multiplied by speed. It is the combination of strength and speed. Speed and force must be combined for effective performance in activities like baseball throw, jumps for height, football kick, boxing punch etc.

4. Endurance :Endurance is the ability of the person to perform movement of moderate (Sub-maximum) contractions over prolonged period of time under conditions of fatigue or tiredness. It is the product of all psychic and physical energy of human body.

5. Flexibility : Flexibility is the ability of a muscle to perform movements with large range of motion.

6. Agility : Agility is the ability of a person to change positions in space or to change directions quickly and effectively e.g. football player quickly changes direction or giving dodge to opponent, hurdle crossing over the barrier or hurdles, zig-zag running, etc.

7. Balance : Balance is the ability of a person to control human body or to maintain equilibrium under static and dynamic conditions e.g. hand stand, skating, skiing, catching a fly in baseball, etc.