The American College of Medicine defines physical fitness as your ability to perform physical activities like resistance and aerobic training to improve your health, your physical skills and your body's cellular processes to keep you alive.Resistance and aerobic training specifically target your muscles, bones, joints, heart, lungs and blood vessels to improve fitness.
Training for Health Fitness
Engaging in progressive, regular resistance training or weight training prevents the loss of your muscle tissue as you age, while also building more muscle tissue.When you lose muscle, you lose your strength and your ability to carry out everyday activities with ease.Resistance training also stimulates your bone cells to build more bone, preventing bone fractures, especially at your joints.Broken bones will definitely hamper your ability to move around and get things done.Aerobic exercise like brisk walking, running or biking helps to keep your heart healthy because it has to open wider and close harder to quickly pump blood to your working muscles.
Training for Skills Fitness
Sports like basketball are very skill-specific activities.In order for you to optimize your skills in basketball, you need to be able to constantly run back and forth and jump for 1 to 2 hours.If your muscles and heart are weak and untrained, you will not be able to perform the skills properly because you are trying to catch your breath and because you cannot jump high enough.Side-to-side running drills, sprints, push-ups, pull-ups and exercises with barbells and dumbbells improve your ability to jump high, quickly stop and turn and block your opponent.
Training for Physiologic Fitness
Resistance and aerobic exercise improve the function of the organs in your body to reduce your risks of diseases like diabetes.When you do push-ups or walk fast, your muscles act like pumps to help nutrients enter your cells, hence your cells do not need as much insulin (a hormone released by your pancreas) circulating in your blood compared to being sedentary.The common phrase in the health and fitness industry is "Exercise has an insulin-like effect." Exercise helps to decrease your risk of diabetes and helps to control diabetes by making it easier for carbohydrates to enter your cells, decreasing the amount of insulin your pancreas has to make.
Misconceptions
You might think you have to walk fast for an hour to derive fitness benefits, so you choose not to do anything.Improving fitness is relative to your current abilities.If you can only walk for 5 minutes, it's okay.Go ahead and walk for 5 minutes today.Tomorrow, walk for 6 minutes.If you add 1 minute every time you walk, before you know it, you will be walking for 30 minutes.Perhaps you can only do two push-ups on your knees.Fine, do two push-ups.After 3 days, do push-ups again but make it a goal to do just one more.If you do 30 minutes of resistance training twice a week and 30 minutes of aerobic exercise three times a week, then you will be well on your way to improving all aspects of physical fitness.
Warnings
If you have diabetes, you must get permission from your doctor because exercise could cause you to go into a dangerously low blood sugar status.If you have a history of strokes, you should refrain from holding your breath during any exercise activity, especially resistance training, and you should check with your doctor before starting any exercise routine.
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