Fitness Zal ((FULL))

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 generally achieved through proper nutrition,[1] moderate-vigorous physical exercise,[2] and sufficient rest along with a formal recovery plan.[3]

Before the Industrial Revolution, fitness was defined as the capacity to carry out the day's activities without undue fatigue or lethargy. 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, improve immune system and to meet emergency situations.[4]

Fitness Zal

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Fitness is defined as the quality or state of being fit and healthy.[5] Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten.[6] The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and physical attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability (i.e., endurance or strength). A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory or only weight training.

A comprehensive fitness program tailored to an individual typically focuses on one or more specific skills,[7] and on age-[8] or health-related needs such as bone health.[9] Many sources[10] also cite mental, social and emotional health as an important part of overall fitness. This is often presented in textbooks as a triangle made up of three points, which represent physical, emotional, and mental fitness. Physical fitness has been shown to have benefits in preventing ill health and assisting recovery from injury or illness. Along with the physical health benefits of fitness, it has also been shown to have a positive impact on mental health as well by assisting in treating anxiety and depression.[11]Physical fitness can also prevent or treat many other chronic health conditions brought on by unhealthy lifestyle or aging as well and has been listed frequently as one of the most popular and advantageous self-care therapies.[12] Working out can also help some people sleep better by building up sleeping pressure and possibly alleviate some mood disorders in certain individuals.[13]

Cardiorespiratory fitness can be measured using VO2 max, a measure of the amount of oxygen the body can uptake and utilize.[18][19] Aerobic exercise, which improves cardiorespiratory fitness and increase stamina, involves movement that increases the heart rate to improve the body's oxygen consumption. This form of exercise is an important part of all training regiments, whether for professional athletes or for the everyday person.[20]

Specific or task-oriented fitness is a person's ability to perform in a specific activity, such as sports or military service, with a reasonable efficiency. Specific training prepares athletes to perform well in their sport. These include, among others:

Physical fitness has proven to support the body's blood pressure. Staying active and exercising regularly builds a stronger heart. The heart is the main organ in charge of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity raises blood pressure. Once the subject stops the activity, the blood pressure returns to normal. The more physical activity, the easier this process becomes, resulting in a fitter cardiovascular profile.[38] Through regular physical fitness, it becomes easier to create a rise in blood pressure. This lowers the force on the arteries, and lowers the overall blood pressure.[39]

Centers for disease control and prevention provide lifestyle guidelines for maintaining a balanced diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to cancer prevention.

These recommendations are also widely supported by the American Cancer Society. The guidelines have been evaluated and individuals who have higher guideline adherence scores substantially reduce cancer risk as well as help control a multitude of chronic health problems. Regular physical activity is a factor that helps reduce an individual's blood pressure and improves cholesterol levels, two key components that correlate with heart disease and type 2 diabetes.[41] The American Cancer Society encourages the public to "adopt a physically active lifestyle" by meeting the criteria in a variety of physical activities such as hiking, swimming, circuit training, resistance training, lifting, etc. It is understood that cancer is not a disease that can be cured by physical fitness alone, however, because it is a multifactorial disease, physical fitness is a controllable prevention. The large associations tied with being physically fit and reduced cancer risk are enough to provide a strategy to reduce cancer risk.[40]The American Cancer Society asserts different levels of activity ranging from moderate to vigorous to clarify the recommended time spent on a physical activity. These classifications of physical activity consider intentional exercise and basic activities performed on a daily basis and give the public a greater understanding of what fitness levels suffice as future disease prevention.

Achieving resilience through physical fitness promotes a vast and complex range of health-related benefits. Individuals who keep up physical fitness levels generally regulate their distribution of body fat and prevent obesity. Studies prove that running uses calories in the body that come from the macronutrients eaten daily. In order for the body to be able to run, it will use those ingested calories, therefore it will burn calories.[48] Abdominal fat, specifically visceral fat, is most directly affected by engaging in aerobic exercise. Strength training has been known to increase the amount of muscle in the body, however, it can also reduce body fat.[49] Sex steroid hormones, insulin, and appropriate immune responses are factors that mediate metabolism in relation to abdominal fat. Therefore, physical fitness provides weight control through regulation of these bodily functions.[50]

Menopause is often said to have occurred when a woman has had no vaginal bleeding for over a year since her last menstrual cycle. There are a number of symptoms connected to menopause, most of which can affect the quality of life of a woman involved in this stage of her life. One way to reduce the severity of the symptoms is to exercise and keep a healthy level of fitness. Prior to and during menopause, as the female body changes, there can be physical, physiological or internal changes to the body. These changes can be reduced or even prevented with regular exercise. These changes include:[51]

In Greece, physical fitness was considered to be an essential component of a healthy life and it was the norm for men to frequent a gymnasium. Physical fitness regimes were also considered to be of paramount importance in a nation's ability to train soldiers for an effective military force. Partly for these reasons, organized fitness regimes have been in existence throughout known history and evidence of them can be found in many countries.

Gymnasiums which would seem familiar today began to become increasingly common in the 19th century. The industrial revolution had led to a more sedentary lifestyle for many people and there was an increased awareness that this had the potential to be harmful to health. This was a key motivating factor for the forming of a physical culture movement, especially in Europe and the USA. This movement advocated increased levels of physical fitness for men, women, and children and sought to do so through various forms of indoor and outdoor activity, and education. In many ways, it laid the foundations for modern fitness culture.[63]

In the real world, fitness translates to function, says Dr. Smith-Ryan. For example, can you carry your groceries or walk up the stairs without getting winded? Can you run around the backyard with your kids? Can you climb the stairs?

Aerobic exercise includes activities like brisk walking, running, cycling, swimming, aerobic fitness classes (like kickboxing), tennis, dancing, yard work, tennis, and jumping rope, per the Physical Activity Guidelines.

There is no specific recommendation for the number of minutes you should do activities that improve flexibility or mobility (such as stretching), and the health benefits of those activities are not known because of a lack of research on the topic, according to the Physical Activity Guidelines from HHS. But the guidelines note that flexibility exercises are important for physical fitness.

Doing more physical activity has been linked to even greater health benefits, particularly up to 300 weekly minutes of moderate-intensity exercise (after which the incremental benefits start to flatten out). And know that these baseline fitness recommendations, while they are enough to promote good long-term health, may not be sufficient to meet certain health or fitness goals. (For example, you will need to exercise for a significantly longer amount of time each week if you want to train for a marathon.)

The ACSM is a professional society that certifies personal trainers and sports medicine specialists around the globe. The organization publishes evidence-based position stands about key fitness and sports medicine topics. It also publishes scholarly journals with leading research in the field. 2351a5e196