Fitness Information Page

 


WELCOME TO OUR FITNESS INFORMATION PAGE


THIS PAGE IS DEDICATED TO DIRECTING YOU TO ALL OF THE COMPONENTS OF FITNESS. These webpages will help you understand these components and how to measure them on yourself.


What does it mean to be physically fit?

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is often defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity.” This description goes beyond being able to walk or run fast or lift heavy weights. Despite being important these attributes only address single areas of fitness. YOU SHOULD STRIVE TO POSSESS ALL THE COMPONENTS OF FITNESS TO CONSIDER YOURSELF PHYSICALLY FIT.


TO DETERMINE IF YOU ARE HEALTHY AND FIT GO TO OUR WEBSITE "I AM" WEBSITE FOR SELF -TESTS.


What are the components of Fitness?


Being physically fit depends on how well a person fulfills each of the fitness components - see links

          cardiorespiratory fitness (learn more)

          muscular strength and endurance (learn more)

          body composition (learn more)

          flexibility (range of motion) (learn more)

          movement and functional ability (learn more)


Each of these components matter.

Each should be done throughout the course of a week.


Aerobic exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. This improves heart and lung health, which gives you more energy to tackle daily chores. It can be as simple as going out for a walk at a moderate to somewhat hard pace for more than couple minutes. Ten or more minutes is preferred. Remember pace/intensity is all relative. What might be easy for someone might be hard for someone else.


Aerobic exercise should be done 3 or more times a week. Make sure you warm up before (What is a warm up and cool down).


Muscular ability is the capacity of your muscular system to exert force and to repeat/sustain force. Muscular strength is the ability to elicit maximal force while muscular endurance is the ability to elicit force repeatedly. It can be as simple as doing common movements to momentary muscular failure like a body weight squat. A workout should have all the major body parts worked (arms-bicep curls, legs-squats, chest-push ups, back-rows) done for 1 set for 10-15 reps or momentary failure. These exercises have been divided into two types (compound and isolation). Compound exercises simply work one major muscle group, while compound works more than one.  


A common definition of functional training is that it attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. Functional training does not need to be complex. It can be as simple as doing Basic Core (bridges, birddogs, crunches), Balance (standing on one leg), and Compound Exercises like Push Ups, Squats and Lunges.


Muscular and Functional Conditioning should be done 2 to 3 times a week.


Flexibility is the available range of motion around the joint, which is improved with stretching. There is no benefit from being hyper-flexible. A normal, balanced (side for side), and pain free range of motion is preferred. This assures good joint health and pain-free efficient movement. Stretches should be done across the body in a slow manner. Never push a stretch. I like to tell people to let it happen. Mobility Movements are large movements throughout a joints range of motion.


Stretching and Mobility Movements in some fashion should be done daily.


Body composition is the proportion of fat and non-fat mass in your body. It is a physiologic characteristic that affects an individual's ability to carry out daily tasks with vigor. It is most markedly improve by diet and exercise.


Cardiovascular Fitness is considered the most important component of fitness


YOU CAN BE HEALTHY BUT NOT PHYSICALLY FIT AND VICE VERSA, IT WOULD BE GREAT TO BE BOTH - BUT GENERALLY SPEAKING IF YOU POSSESS ALL THE COMPONENTS OF FITNESS YOU ARE MOST LIKELY HEALTHY.


SOME PEOPLE DO NOT WANT TO FOLLOW A FORMAL EXERCISE PROGRAM. I SUGGEST TO THEM TO FOLLOW THESE SIMPLE DAILY MOVES AND STRETCHES FOR GOOD HEALTH.

SEE SIMPLE DAILY MOVES



WHAT DOES A FORMAL/TRADITIONAL EXERCISE PROGRAM LOOK LIKE


EXAMPLE OF A WELL DESIGNED FITNESS CENTER PROGRAM


FitTec Fitness

All well rounded fitness programs should include a flexibility/mobility, strength and muscular endurance, functional ability, and aerobic component. It can be simple (see Simple Fitness Page or even more simple see Daily Moves Page ) or more traditional and lengthy (see Formal/Traditional Exercise Program) or a hybrid of them both (see Foundation/Base Program).


Learn more about each of the fitness components and run training below and how to perform them properly. Body composition is a component of physical fitness. It is not a physical act but the other components of physical fitness impact it and improving body composition typically improves them. Learn more about Body Composition here.


See our Simple Fitness Page if you are looking for a great fitness program that only takes 15 to 20 minutes a day. Do not want a formal program see our Daily Move Page that only takes 5 to 10 minutes for most people.


See our Stretching/Mobility/Movement Page if you are looking to learn how to stretch and to gain greater mobility. See our favorite stretches at our stretching favorite page for some great stretches.


See our Aerobics Page to learn how to perform cardiovascular exercise.


See our Muscular Fitness Page to learn how to perform muscular strength and endurance exercise.


See our Functional Training Page to learn how to perform muscular strength and endurance exercise.


See our 5K Page for Run Programming to learn how start a safe running program.


See our Basic Isolation Program for general muscle building and Basic Functional Training Program for overall muscular ability.  


See Master List of Most Exercise Options

with Ability Levels Listed

Aerobic Options

Muscular Options

Functional Options


FitTec Fitness Videos

Easy Daily Stretches that can be done anywhere

Stretching should be performed almost daily. Try the General Stretches Video that works your entire body. General stretches can be done before and after exercise as well as at your desk.

We also have an entire web page dedicated to stretching and mobility (see page)


General Stretch Video before and after exercise


Easy Daily Aerobic Conditioning that can be done anywhere

Aerobic training should be performed almost daily. The aerobic body flow exercises are functional requiring the entire body to move in different directions. It is intended to increase heart rate and metabolism at a moderate level of exertion. The video only takes a few minutes. If done a few times a day you can easily meet your daily aerobic exercise requirements. To make it harder bend lower and lift legs higher. To make it easier don’t bend your leg as low and don’t lift your legs high. See body flow video.


General Warmup and Aerobic Exercises that you can do for a couple minutes or 20+


Resistance Conditioning that can be done anywhere

Resistance training should be performed a couple times a week. You can resistance train at your desk or at home or at the gym with the series of exercises using either bands or free weight dumbbells. Bands travel very well. Don’t move onto another exercise without a rest of 30-60 seconds between exercises unless you are highly condition. In the video I did not rest to make the video shorter. Work to momentary muscular fatigue, not pain.Use a light weight at first. Do not do any exercise if they cause pain. Also keep back in neutral.


Dumbbell Compound Resistance Training

or

Band Resistance Training Exercises


Advanced Core Training

I like to describe the core as the part of your body above the knees and below the shoulders. This area includes muscle of the abdomen, spine, and hip. A strong core prevents injuries and allows you to perform activities better. Do not attempt the below video unless you are advanced. Advanced Level is where you can hold a side bridge, a single leg bridge, and a plank for 60+ seconds and both sides of body are the same. If you are new to core training please follow the core program in our Simple Fitness Program (see link). When doing core exercises work to momentary muscular fatigue, not pain. Do not do any exercise if they cause pain. Also keep your lower back in neutral.

Advanced Core Training Part 1

Advanced Core Training Part 2


Fitness Impactful Research

Aerobic Exercise May Mildly Delay, Slightly Improve Alzheimer's Symptoms

Jan. 26, 2018 — Geriatrics experts have suggested that exercising can improve brain health in older adults. However, not all studies of exercise and older adults have proven the benefits of exercise.


Exercise Curbs Your Hunger, Study Shows

Mar. 8, 2016 — Exercising is more effective than food restriction in helping limit daily calorie consumption, new research shows. The findings contradict previous studies that suggest exercise makes people


Aerobics May Be a Smart Workout for Your Brain at Any Age

May 13, 2020 — It's never too late to lace up some sneakers and work up a sweat for brain health, according to a new study. The study suggests older adults, even couch potatoes, may perform better on certain


Aerobics relieves insomnia -- ScienceDaily‪‬A

https://www.sciencedaily.com/releases/2010/09/100915140336.htm‬

Sep 15, 2010 ... Regular aerobic exercise dramatically improves the quality of sleep, mood and vitality, according to a new study. Share: FULL STORY. The ...‬

‪LabeledFeatured ...‬


Aerobics and Yoga together may improve heart disease risk ...‪‬A

https://www.sciencedaily.com/releases/2017/10/171019100951.htm‬

Oct 19, 2017 ... Heart disease patients who practice yoga in addition to aerobic exercise saw twice the reduction in blood pressure, body mass index and ...‬


Aerobic exercise and strength training bests resistance training at burning belly fat ...‪‬A

https://www.sciencedaily.com/releases/2011/08/110825105018.htm‬

Aug 31, 2011 ... Aerobic exercise is your best bet when it comes to losing that dreaded belly fat, a new study finds. When researchers conducted a ...‬


Aerobics trumps resistance training for weight and fat loss ...‪‬A

https://www.sciencedaily.com/releases/2012/12/121215151506.htm‬

Dec 15, 2012 ... Aerobic training is the best mode of exercise for burning fat, according to researchers who compared aerobic training, resistance training, and a ...‬


Aerobics may reduce the risk of dementia, researchers say ...‪‬A

https://www.sciencedaily.com/releases/2011/09/110907163919.htm‬

Sep 8, 2011 ... Researchers examined the role of aerobic exercise in preserving cognitive abilities and concluded that it should not be overlooked as an ...‬