Fitness is
defined as the ability of the body to carry out various types of daily
activities without feeling tired.
Physical fitness is measured on the basis of some devices, and
many scientific tests, and then compared to the ideal level of fitness, and
determined the ability of the individual, and fitness efficiency.
Fitness is divided into two parts: general fitness, which refers
to health and well-being, and special fitness, which relates to a particular
type of exercise.
Good fitness can be obtained by getting proper nutrition and
taking enough breaks.
The
Elements of Physical Fitness
Elements of fitness are all the components or characteristics that play an
important and significant role in learning the exercise techniques and
achieving sound health (such as strength, speed, elongation, agility,
flexibility ..... etc) and all the qualities that result from the merger of two
or more of them.
Determining the elements of physical fitness varied from school to
school and from one scientist to another according to their views, but most of
them agreed on some basic fitness elements, and we have addressed some of them
here.
Muscle Strength
Muscle strength can be defined as the ability of a muscle to exert
as much energy as possible. There are a number of factors that affect muscle strength; such as
muscle size, number, and type of fibers, and elasticity, in addition to
psychological factors.
Body Composition
Body composition is the ratio of fat mass to fat-free mass in the
body, and muscles, bones, cartilage, and other vital parts of the body are part
of the fat-free mass.
Speed Fitness
Speed is the element that indicates the time a muscle needs to
exert the required physical effort and is affected by many factors; such as
muscle fibers, strength, and elasticity, as well as a strong will, and nervous
compatibility.
Balance and Coordination
Balance indicates the body's ability to resist falling as long as
possible. It is influenced by the integrity of the body's organs, its
equilibrium base, its high center of gravity, as well as the Earth's gravity
line, and psychological factors.
Flexibility
Flexibility expresses an individual's ability to perform
activities to the greatest extent that a muscle allows. It is affected by the
mobility of the joints well, the elasticity of the muscle. Continuous and
regular training has an effect on muscle flexibility.
Agility
Agility is the ability of an individual to change the direction of
his body, whether on the ground or in the air, in the shortest possible
time. The body's agility is influenced by many factors; the most
important are: the integrity of the nervous system, muscle capacity, as well as
the type of activity, and the speed of the body's response to it.
Cardiovascular Endurance
Endurance is the expression of the ability of the body and its
muscles to the possibility of fatigue and stress while exercising a certain
physical activity.
This is an important element of fitness and must be available to
those who work in conditions that require long and arduous hours of work.
Neuromuscular compatibility
Neuromuscular compatibility is the ability to do more than one
movement at a time. Neural compatibility is influenced by general body
compatibility, that is, the compatibility of movements that the body makes
during the day. it requires some exercise on certain types of movements.
The Importance of Physical Fitness in Our Life
There is no doubt that physical fitness is important in every
person's life, as a decent person has an ideal weight and can maintain it
easily. It also avoids many diseases and health problems just by exercising
regularly.
Fitness also has an impact on the muscular system and works to
develop and strengthen it, as it reduces the prevalent diseases, especially
heart disease and excessive obesity.
On the psychological side, fitness can enhance one's self-confidence, reduce the chance of stress, anxiety or depression and improve mental health. It also helps build an
attractive personality.
Physical Fitness has many benefits for your body and health. It
improves your overall health, increases the size of the lungs, and enhances the
size of the heart and works with organized beats.
Social Benefits of Physical Fitness: Fitness provides someone with
more social experiences, which builds his personality, enhances his belonging
to the group, increases his social and moral values, and improves his
socialization and interaction with society.
Health Benefits of Physical Fitness: Physical fitness improves the overall
health of the individual and has an important role in promoting the lungs and
stimulating them to work efficiently. It helps regulate the heart rate,
increases the size, and develops the organs of the muscular system.
In addition to its importance in reducing the spread of the heart,
and those related to obesity, which improves body strength and composition, and
also increases the attractiveness of the individual personality.
Psychological Benefits of Physical Fitness: Sports allow the individual to
express himself, and increase his ability to control his emotions, which
improves his actions, especially in embarrassing situations.
How to Improve Physical Fitness Level
There are many ways to improve physical fitness, including:
Exercise Frequency: The number of times a person should exercise for more than a
week.
Exercise intensity control: The target heart rate should be reached when performing the
exercise.
The maximum rate depends on the age, as subtracted from 220, the
maximum number of heartbeats is 220 minus 50, or 170 beats per minute for a
50-year-old.
The goal is to reach 50% - 85% of this rate. This can be determined
by monitoring the ease and difficulty of each exercise. If the exercise is
easy, the intensity should be increased to suit the person.
Optimal Exercise Time: Exercise time should be more than usual. If you want to
lose weight or meet specific fitness goals, you may need to do more exercise.
Change Exercise Type: Exercises should be changed from time to time. If a person
is constantly walking, he can move on to jogging, then jogging, or move to
another exercise altogether, such as swimming.
Additional
fitness tips:
- Lift some heavyweights to increase the strength of your body
muscles.
- Running and jumping as much as possible, they help to get rid of
the accumulated fat in the body, especially those that accumulate in the
abdominal area.
- Use the stairs instead of relying on the elevator.
- Make healthier food choices.
- Breathe deeply to keep your body clean and toxin-free, thus
enjoying a healthy body.
Read Here: 15 Tips for Successful Weight Loss
Conclusion
Physical fitness is a cornerstone of a healthy and fulfilling life. Regular exercise enhances cardiovascular health, strengthens muscles, and improves flexibility, contributing to overall physical well-being. It also plays a crucial role in weight management and reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension.
Beyond the physical benefits, fitness profoundly impacts mental health. Exercise releases endorphins, which alleviate stress and promote a positive mood. It also improves sleep quality, boosts self-esteem, and enhances cognitive function, supporting a sharp and focused mind.
Maintaining physical fitness fosters a sense of discipline and resilience, empowering individuals to tackle life's challenges with vigor. It promotes social interaction through group activities and sports, building a sense of community and belonging.
Ultimately, prioritizing physical fitness leads to a balanced and vibrant life, enhancing both longevity and quality of life. If You integrate regular exercise into your daily routines, you can achieve a harmonious blend of physical, mental, and emotional well-being, paving the way for a healthier, happier future.
