INTERNATONAL FITNESS ACADEMY
Fitness
Physical fitness is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity.
Before the industrial revolution, fitness was 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.
“another viewpoint “
What is fitness?
Fitness means being in good physical condition or being healthy. Fitness means
having more energy and better sleep patterns. A person who is fit is also able to
carry out tasks more easily.
Why should I be fit?
Fitness may help prevent certain diseases such as high blood pressure, diabetes, stroke, cancer, and heart
disease. If you already have one of these diseases, you may be able to better control it if you are fit. To
be more fit you may need to make some changes in your eating and exercise habits.
How can I make some healthy changes?
It is not easy to change eating and exercise habits. A first step is to decide that health and fitness are
important to you. This will make it easier for you to make time in your day to prepare healthy foods and
exercise regularly.
To help improve your eating habits:
• Choose a variety of foods from all the food groups including fruit, vegetables, whole grains, low fat
milk products, and lean meats.
• Choose foods that are high in fiber (fruit, vegetables, whole grains). Limit foods that are high in fat
and sodium. Use herbs and spices to add extra flavor to foods.
• Learn to say “no” to second helpings when you are not hungry. Include a snack between meals only
when you are hungry.
• Ask how foods are prepared in restaurants. Fried foods have more fat than baked or broiled foods.
Ask for salad dressings and margarine “on the side” so you can use smaller amounts.
• Do include foods that may be higher in fat but only in small amounts and only as an occasional treat.
• Read food labels to help you learn about portion sizes, calories, fat, sodium, and fiber in various
foods.
• Keep a daily food diary to help keep you on track.
• Set goals for making changes. Give yourself credit for even small changes.
To help improve your exercise habits:
• If you are over 40 or have a medical problem, see your doctor before you start exercising.
• Make sure you have comfortable shoes that fit well.
• Find an exercise partner (if you choose), and stick to a regular time to exercise.
• Plan for indoor exercise on “bad weather” days.
• Try to “sneak in” extra activity.
• Walk the stairs instead of using the elevator
• Park father away from work or the store and walk the extra distance
• Take a few minutes more to walk at the mall after shopping
• Put laundry away piece by piece from the laundry room
• Walk in place or up and down stairs during television commercials
• Keep a daily exercise diary.
• Choose an exercise or activity that is fun. You are more likely to do exercise which you enjoy.
• Start out slowly with 5 to 10 minutes. Add 5 minutes every few days until you are burning between
1500 and 2000 calories each week. Burning this many calories may be easier than you think.
The chart below gives some exercises which would help a 150 pound man or woman burn between
1500 and 2000 calories each week. (If you weigh more than 150 pounds. you will burn more calories.)
You can mix and match the exercises.
Try to do at least one exercise every day.
Exercise Minutes per day
Walking (3 miles per hour)……..…55-70
Swimming laps…………………..…..…20-25
Jogging………………………….……….….25-35
Aerobics (easy)………………….….…..40-50
Skiing, downhill, light……………..…40-50
Bicycling, light………………….……… 30-40
Treadmill………………………….…….. 30-40
Stair stepper…………………….…….. 30-40
Horseback riding ………………….….45-65
Dancing ………………………….……….65-85
Walking the dog……………….……..55-70
Bowling or playing
Frisbee………………………….…….….65-85
Cleaning house……………….….…..40-55
Raking leaves…………………..……..45-65
Mowing lawn……………….….……..40-55
Source: Medicine and Science in Sports and Exercise 25:71, 19~3)
Even if you cannot exercise every day, do what you can. Remember a little exercise is better than no
exercise.
What is most important is that you find activities and exercise you like to do and healthy foods you like
to eat. This will help you to get started on the road to fitness.
My Fitness Plan:
Talk with my doctor about exercise:
Type of exercise I will do:
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Food changes I will make:
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Start date: