Fitness Model Diet

images-2Nearly everybody will concur that wellness models have the best bodies around. In spite of the fact that practice assumes a critical part in building up that etched constitution, it is the sustenance devoured that gives the completing touches to an incredible body. We should comprehend the significance of a sound eating routine in the vocation of a wellness show.

Without a doubt fitness models are some of the most fittest and attractive people on this planet. Millions idolize them, and dream to achieve that perfect body someday. However most of them are unaware of the amount of training, and discipline involved in being a fitness model. They follow a strict workout regime, with a balanced diet plan that is specially designed according to their body. There is no room for mistakes. Following a strict regime with dedication is extremely essential because getting that ripped body takes a lot of time.

Always remember, no one has ever achieved a great body by starving or living on supplements alone. A planned and rigorous workout is essential, and thus fitness models consume meals that are filled with more proteins, vitamins, and minerals. For admirers who want to see themselves on the cover of various magazines, start following a healthy lifestyle by avoiding processed foods, carbonated drinks, and artificial sweeteners. Here is an example of the foods consumed by a fitness model in a single day.

Important Diet Tips

No Crash Diet

Refrain from following a crash diet, people who follow crash diets lose out on a lot of nutritional substances. It is essential to get rid of the various irregular eating habits, and make sure only the right stuff goes inside the body.

Choosing the Right Foods

The diet of a fitness model majorly contains healthy meals. The menu consists of lean meats such as turkey, chicken, fish, whey protein, healthy fats, oatmeal, brown rice, and beans. Complex carbohydrate foods are high doses of energy which are extremely essential after a heavy workout, while vitamins play an essential role in the overall conditioning of the body.

Avoid Canned Veggies

Canned vegetables are preferred by many, as they have a long shelf life due to the high quantity of preservatives added. Such foods have no place in a fitness model’s diet, as they contain high amounts of sodium which causes bloating. A fitness model should always consume fresh fruits and vegetables, as they have a high nutritional content and can be cooked in different ways.

Fresh Fruits and Vegetables

Load your body with essential nutrition by consuming fresh fruits and vegetables such as strawberries, oranges blueberries, kiwis, raspberries, broccoli, spinach, collard greens, and green beans. Also pop up some nuts, dates, flax seeds, and avocado as they contain monounsaturated fats and play an important role in improving the appearance of the skin and hair.


Water is the poison of a fitness model, and almost 3 gallons should be consumed each day. Keeping the body hydrated is important for muscle building and fat burning. Minimize the consumption of carbonated beverages, and alcohol as they make the face look puffy. Having a glass of red wine once a week is considered healthy.

Diet and exercise go hand in hand. Eat everything that is available but in moderation, have little morsels of sweets but never refrain from them. Having everything in moderation will not deprive the body of nutrients, and in time you can have a healthier and fitter physique. You can also consult a nutritionist for an appropriate diet plan that suits your body. Becoming a fitness model is difficult, but not impossible; a disciplined workout regime and a balanced diet helps you get closer to that goal.

Unmistakable Signs That You are Becoming a Fitness Freak

At the point when at the rec center, there is a constant flood of excitement as practice is something that makes you glad. You abstain from garbage nourishment, and good dieting is a piece of your way of life. These are a few signs that you are turning into a wellness crack.

It is easy to spot fitness freaks; their daily life revolves around what they like the most – workout and healthy food. Start talking to them and they will start giving you nutritional advice. They will never get tired of talking about training strategies that may work for you. Their lifestyle is similar to that of people from the sports field. They are strict about their diet and exercise regimen and very particular about their fitness.
Here, we give you some signs of a fitness freak. If you find them in you, the chances are high that you are becoming one!
1) No matter how late you are in office, you prefer to use the stairs instead of the elevator. You often talk to your sedentary office workers about the importance of taking the stairs and how it is a great cardiovascular exercise.

2) A good workout for you is one that leaves your body sore.

3) You have multiple pairs of shoes for different workouts.

4) You often browse through fitness websites and like to find what more can be done to make your workout interesting.

5) You are proud of your strong physique and want others to recognize it.

6) You are more interested in having protein shakes than cocktails.

7) You plan your busy schedule in such a way that you can spend the maximum time at your gym.

8) Carrying a heavy bag is a pleasure for you as you consider it as a good workout for your muscles.

9) Gym memberships, workout clothes, and subscriptions of health magazines are some gifts that top your favorites’ list.

10) You shun eating junk food and make the ones who have it, feel guilty.

11) While your family and friends like to read political magazines like ‘The New Yorker’ and ‘The Week’, you prefer fitness magazines such as ‘Health’, ‘Muscle and Fitness’, ‘Shape’, and ‘Prevention’.

12) Frequently changing the workout routine is your habit because you like to make your workout challenging. You are constantly looking for ways to make your workout more difficult.

13) Adequate hydration is your top priority and you often talk about the special fueling required before and after workout.

14) No matter what, you don’t miss your exercise routine and you are ready to get up even at 5 am to sneak a workout into your super-busy schedule.

15) You check your heart rate monitor more often than your Facebook account.

16) When it comes to celebrity news and gossip, you are only interested in who lost or gained weight and how.

17) You follow a 6-meals-a-day plan and prefer food that is nutritious.

18) You possess more sports and workout clothes than regular ones.

19) You love the gym and your idea of a successful happy hour is a good workout that leaves you gasping for breath.

20) Your fitness trainer quickly becomes your close friend and you spend more time with him than with your friends.

21) As you spend more time in the gym, you can easily recall names of the gym staff members.

22) Thanks to your frequent visits to the health club, you swipe your gym ID card more often than your credit card.

23) When thinking of buying a new house or looking for a new job, the first consideration in your mind is the distance of the gym from your work/home.

24) You often get competitive in the gym whenever you notice someone running harder on the treadmill. You challenge yourself with more training.

25) You always travel with your running shoes and a jumping rope to squeeze in workout whenever possible.

26) You would like someone appreciating your well-toned physique rather than complimenting your outfit.

27) You prefer to exercise like crazy to sweat out the calories, rather than dieting.

28) Your playlist consists of only workout songs. There is no place for dance music on the list.

29) Your general rule for makeup: think waterproof and apply minimally so that it does not get messed up during your workout.

30) Your Facebook page and News feed is full of training and dietary tips to improve fitness.

On the whole, if you are a fitness freak, you will never favor the taste of a food over its health benefits. You will exercise regularly, and always be ready to train harder for a fit and healthy body.

The Importance of Exercise Will Give You Serious Fitness Goals

Working out is fundamentally essential for carrying on with a solid life, and this article will quickly disclose to you the significance of work out. Numerous individuals disregard this movement, just to think twice about it at a later stage. You should not commit that error.

All of us have heard that exercising is great for health, but few of us know its exact impact. While it helps one to achieve the desired physical shape, its effects on the mind and the soul are also well established. Although, a majority of people are well aware of the benefits, yet many don’t pursue it actively. This can be because of the busy schedule that all of us follow, but there are many people who don’t indulge in any form of activity because they are not completely aware about its importance. They mistakenly believe that exercising is only important for aspiring bodybuilders. What they fail to understand is that our body craves for some sort of exercise for its smooth functioning, and when we don’t do it, wear and tear is inevitable. Our lifestyle today, has changed drastically, thanks to the numerous innovations in technology. You can get a machine to do almost all your daily chores, reducing even the slight possibility of you engaging in any form of physical activity. A sedentary lifestyle can affect our body in the long run, therefore, it is important that we take up regular fitness regime.

Helps in Losing Weight

One can choose a cardiovascular exercise, like aerobics, walking, running and jogging, swimming, etc. for the same. They will help in burning a number of calories. It will in turn also help in increasing the metabolism of the body. Visceral body fat is also reduced with regular exercise.

Improves Stamina

Often, we feel tired very fast or are not able to perform an activity as fast as we would like to. This is due to low stamina. With regular exercise the body is trained to use less amount of energy for doing certain amount of work. This also makes the body more efficient in energy management, which in turn helps in increasing stamina. You will also observe, that with regular exercise, the heart rate comes back to resting levels sooner after you have performed a strenuous activity.

Tones the Body

There are a number of people who often ask how to tone up without taking any medicines. The answer is by following exercise programs. While the cardiovascular exercises help in getting rid of the excess weight, strength training activities can help you in building body muscles. To get a well-toned body with the help of weightlifting you need to follow a diet, otherwise it can also lead to fatigue and weakness.

Improves Mood

Now let’s get to know why it is important for mental health. There are a number of psychological benefits of exercise. It helps in increasing self-confidence and self-esteem. The person does not suffer from depression and is cheerful all the time. A person who works out regularly will be less anxious than people who do not work out. It helps in releasing endorphins and chemicals, which help in making the person feel more peaceful as well as happy.

Boosts the Immune System

It has been established that moderate exercise helps in strengthening the immune system. This is because it causes physiological changes in the immune system. It has been found out that immune cells – which are responsible for fighting pathogens – circulate quickly through the body during exercising. When we keep on exercising over a period of time, this behavior of immune cells becomes long-lasting, helping in prevention against contagious diseases.

Reinvigorates Your Sex Life

Research conducted over the years has revealed that men who exercise regularly are less likely to suffer from erectile dysfunction. Also, it elevates the arousal hormones in woman, which helps in better lubrication. And among other things, it definitely gives your partner a boost if you have a toned body. Men who exercise on a consistent basis also find it easier to last longer during the ‘act’ without feeling tired! So, if you want your sex life to be tantalizing, pull up your socks and head to the gym.

Helps in Curing Insomnia

A study conducted by the Northwestern University found that people who were engaged in physical activity were more likely to overcome sleep disorders such as insomnia. Not only does it help you in having a good night’s sleep, but it also drastically reduces the accompanying symptoms of sleep disorders like anxiety and depression.

Exercising has become all the more important for the youth as today, they are spending their entire day sitting in front of the computer, playing video games and eating junk food. This is bound to have an adverse effect on the individual, sooner rather than later. By resorting to regular routines, they are negating the effects of these indulgent activities, and ensuring that their bodies do not become stale thanks to the sedentary lifestyle that they lead. It cannot be stressed enough, that exercise is vitally important for the survival and the smooth sustenance of human life.

We know that there is a unanimous acceptance of its benefits, but what keeps most people away is procrastination. The banal excuse, “I have no time on my hands” is just self-deception or escapism on our part. If you are determined to keep some time for exercising in your daily schedule, trust me, it would surely show great results in your personal and professional life. Remember, Those who think they have not time for bodily exercise will sooner or later have to find time for illness.

Benefits of Spinning Class Will Give You Extreme Fitness Goals

sticking is ending up being a standout amongst the most prevalent activities to embrace since its advantages stretch out more than a few physical and mental components. Give us a chance to dive into the subtle elements of the same in the accompanying article.

The world has finally realized the importance of being fit. With this new discovery has come the need to constantly re-invent newer and better exercising routines. The risk of getting stuck in the same-old-rut-of-an-exercise-program can be quite high, and therefore, constantly changing exercise routines to challenge our bodies becomes necessary. If you are stuck in a situation where the same old exercise routine is driving you into a slump, getting you to lose interest in exercising and you (therefore) want to shift to a newer and better exercise form, experts suggest you get yourself registered for a spinning class because it accounts for some of the greatest all-body (and mind) benefits.

What is Spinning…

Spinning is carried through with the help of a stationary bike. The bike has several settings on it which help in controlling and manipulating the tension, speed and resistance of the workout. This is set in accordance with the person’s stamina level as well as after undertaking other health factors. Along with this, the heart rate, calories burned and the time lapsed can be calculated as well.

Spinning can be undertaken for strength and endurance training as well as weight loss (among others). It requires the expert guidance of an instructor who calculates a person’s level of fitness and formulates a special plan for him/her accordingly. A spinning class is conducted with music playing in the background. This helps in a dual manner. One, it makes the class interesting, and two, the beats of the music help in maintaining the pace of the workout.

This exercise is one of the most intense workouts, in the manner that it can burn about 500-550 calories in about 45 minutes. The reason for why this happens is because the muscles are worked to their extreme and the body has to work doubly hard to rebuild them. Along with that, it targets varied muscle groups at the same time and leads to an increase in the metabolic rate.

Its Benefits Are…

Why exactly is a spinning class touted to be one of the best exercise forms to get underway? Here are some of the benefits that can be looked into.

Burns Those Calories
In need of losing weight? Spinning could well be the answer. Doing a 45 minute workout on an exercise bike will burn as many as 500-550 calories! This exercise allows for the highest ratio of calories burned in 45 minutes in comparison to any other cardiovascular exercise. Even though it looks challenging, once the initial period of slack muscles tightening and sore muscles healing is over, the pounds will begin to melt.

Increases Metabolism
This exercise form targets several muscle groups at one time, due to which, several muscles are broken down. The body then works really hard to rebuild these muscles by expending a lot of energy and burning calories in the process. This effect lasts for a prolonged period (wherein the calories are burned faster) and this is what increases the metabolic rate of the body.

Lets You Decide the Pace
Have you experienced this? When working out in an aerobics class, if you happen to miss a beat, everything goes out of sync. Not only do you fall behind the class, but others can see you struggling until you pick up the pace. All this affects your workout in more ways than one. But with a spinning class, you can never fall behind the others because you determine your own pace and work out accordingly. Whether you follow a trainer or a video and you happen to slacken your cycling speed, it does not affect the class in any way. It thus leaves you free to decide and switch between paces, based purely on your comfort and needs. You can always make use of the resistance knob to lower or increase the speed and resistance.

Low Impact Workout
For those of you suffering from knee and joint pain or arthritis, this is the perfect workout for you. One of the benefits of a spinning class is that it does not put any pressure on the knees and joints and therefore allows you to not only work hard but prevents any stress that could be brought on by the pain.

Heavy Cardio Workout
The benefits extend to the fact that it makes for a great cardiovascular workout and therefore promotes good health. Basically, spinning is an anaerobic exercise. Which means that it takes energy from the reserves of the body to build muscular endurance over time. It lowers the heart rate as well as helps in endurance building. It not only increases your heart rate and lung capacity, but also helps to promote and maintain controlled breathing – which in turn is responsible for getting rid of anxiety (if you experience any).

Shapes Those Legs
Not only does spinning help in losing overall weight, but it is also responsible for shaping ones legs in particular. Spinning uses large muscle groups in the legs and therefore, over time, you will notice your thighs, calves and hamstrings getting into perfect shape.

Promotes Mental Health
A spinning class benefits us by helping build mental health. It teaches us self discipline in putting our bodies through the workout. It helps in relaxing our minds by helping release the tensions through exercise. It also helps to develop a positive attitude, when learning to deal with good and bad days during endurance training. All in all, it provides great mental strength.

Works the Abs
Maintaining the correct posture while spinning will help one to work on their ab muscles as well. This cannot be seen when we ride a bike. This is because, the position and posture that we maintain during spinning allows for an upper body rhythm, that helps maintain the leg rhythm. So it works on both – the central and side abdominal muscles.

Releases ‘Happy’ Hormones
When you cross your breaking point, that is, the point at which you feel the workout, the body will release endorphins. These endorphins lead to an overall state of happiness and contentment. This will last you throughout the day and ultimately promote your productivity in anything that you do.

And More…
Spinning class helps relieve boredom. If one has ever used the treadmill, one can vouch for the fact that it is not the most stimulating of exercises. Spinning is not like that. It demands your attention and makes you focus. At a spinning class, usually, all the cycles will be lined together – so you can train with others. Having a partner to train with you will help to keep interest levels high, because each will encourage the other to work harder and push themselves when slacking. Also, some classes provide video sessions, thus keeping one completely engrossed in the same and leaving very little to be bored about.

The kind of benefits that a spinning class promises are very difficult to duplicate through many other exercise routines. 2-3 classes in a week, and you’ll have a great body to boast about in hardly any time. Now you know what to do if you really want a good workout…go join a spinning class today!

Fitness Activities for Toddlers

Toddlers have inexhaustible energy stored in their body and to utilize it in the right direction for good health and development of the brain, physical activities are a must. While playing, kids are not aware of the benefits of physical exercises, rather they are engrossed in the fun and enjoyment involved in it. So, it becomes the responsibility of parents to engage kids in various physical activities according to their interests. If you wish that your child should develop into a well-built, well-nourished and well-formed individual, then utmost care must be taken in chalking out the program and schedule depending upon the age and progress. Physical fitness is one aspect which should not be taken lightly since it is directly related to the physical and mental health. Unfortunately, the present trend has prompted a fair number of working parents to dedicate most of their time to their jobs and less towards their children. In order to compensate, one must ensure that sufficient fitness activities are undertaken religiously.

Benefits of Physical Fitness

Before we begin, let’s have a look at the benefits derived and their usefulness for kid’s health and mind.

  • First and foremost, they help to keep the body in good shape.
  • Health and skill related aspects get a tremendous boost besides developing overall fitness.
  • They augment self-confidence and inculcate self-esteem by regularly participating in various activities and achieving success in them.
  • They develop fundamental motor skills and co-ordinate body movements while taking part in activities like jumping, dancing, and crawling.
  • They reinforce social skills, language development, and power of expressions.
  • Besides entertainment, these activities are of great help in developing problem-solving capabilities and rendering confidence in an individual.
  • They also develop social skills and a sense of belonging to the team or a group of children he is participating with, should there exist a possibility of bringing together a number of toddlers.

Types of Fitness Exercises

In order to make fitness ideas simple for you and your child, let’s first classify them into outdoor and indoor activities, and see how to involve toddlers in these activities and generate their interest. Remember that each activity has its own merits and endeavors, so they should be carefully planned and executed.

Indoor Activities

  • Every child fancies bright colors and gets attracted to it pretty fast. Bring a colorful medium-sized light ball from the store and allow him to play with it for a while so that he becomes possessive of it. After sometime, take the ball and throw it, your child will dash after it. Playfully keep repeating these fun activities for about 15 to 20 minutes while encouraging him at the same time. Make sure you stop the game when your child stops taking interest and refuses to pick up the ball. Go in for something else.
  • The fitness can also be achieved by holding dancing sessions in your house. Every child loves music naturally and therefore select a couple of songs which your child has been seen to love the most and keep playing them at frequent intervals. Initially you have to hold your child’s hands and dance along with him for a while. Keep encouraging him. Subsequently, whenever you play the music, your child will automatically respond.

Outdoor Activities

  • For this outdoor game, even if you do not have a lawn or a yard, step into a park or a public place along with your child with a ball, which of course should be colorful and bright as usual, and also with some of his favorite toys. Slowly kick the ball to move a reachable distance and nudge the child to go for it. On fetching it, clap and cheer him up, thus, encouraging him to keep repeating. As soon as you realize that tiredness is overcoming him, stop and let him play with other toys.
  • Some other common outdoor activities can be swimming, sack race, and three-legged race that would be loved by the toddlers. These fitness games for toddlers require little physical exertion, but keep in mind not to overexert your kid.

Apart from the ideas mentioned above, you too can design some fun activities on your own. All you’ve to do is sit down, think what your child’s strong likings are, and design a game accordingly.

Awesome Fitness Challenge Ideas for Groups to Stay in Shape

Wellness is a way of life, it is something that you have to do and impart to your precious ones. In case you’re worn out on working out alone, and need to know of some inventive approaches to make your gathering practicing routine fascinating and fun.

A Quick Fact
Experts suggest that people who workout with partners, or in groups, tend to stick to the plan for a longer duration and achieve their goals more often as compared to those who workout alone.
A fitness regime seems to be promising before you start, difficult when you are a beginner, and after a point, it gets kind of mundane, especially when you’ve been into it for quite some time. Perhaps you could bring about a positive change in your routine by involving more people in your workout. As mentioned already, it has been observed that group exercises prove to be more fruitful than otherwise. According to Todd A. Astorino, Associate Professor of Kinesiology at California State University, San Marcos, “For long-term weight loss, you need to have social support”. Apart from this, exercising in groups consisting of people who share common fitness goals and challenges also helps in building positive relationships with them, which again contributes to your overall health.

Different fitness challenges can be incorporated to target the long-term goals of how you wish to sculpt your body. These challenges not only induce a sense of healthy competition among members, but also provide the much-coveted motivation and zest that most people fail to find within themselves during a workout session. Take a look at these 5 challenges we have in store for your group.

Fun Group Activity Ideas for Achieving Your Fitness Goals

The Pedometer Boost

According to The Journal of the American Medical Association, people who use a pedometer, tend to walk almost 2,000 steps more than those who don’t use one. So, yes, before you start planning a fitness regime for your group, make sure everyone gets a pedometer for sure! You are normally suggested to walk 10,000 steps everyday to keep the weight off your body. However, to make things a little more challenging, your group can start with the treadmill (while wearing a pedometer). The goal is to compete with each other to see who reaches the number (10,000) first. The fun part would be that, in order to win, even those members who resented running would let go of their brisk walk and run! If the whole running on the treadmill challenge is not possible, each group member can wear the pedometer and report back the next day with the number of steps taken. The one who has the highest number is declared the winner.

The Balancing Act

Another fun-tastic activity that exerts your core muscles, abdomen, hips, arms, shoulders, and other target areas, would be to balance your body, as if you are a statue! In fact, it would make sense to take this challenge everyday so that the repetition not only helps in targeting your flab, but also improves your balancing skills over time. You can try different exercises―planks, side-leg raises, V-sit position, and the like. Using props, such as the stability ball and boards, will make things all the more interesting. The fun part would be to see people lose their balance, and watching those who would settle for a compromising in-between position making the activity seem all the more funny. Watch out for these funny sights, as they might be enough for you to lose your balance as to try to control your laughter. Many people prefer closing their eyes to gain more focus. As you might have gauged, the one who stays balanced till the end, wins.

The Super-fast Crunches

Who would deny the benefits of crunches when it comes to toning our upper body? Compete with others in the group, and do as many crunches as you can in 3 minutes! You know, there is something that really pushes you to the extreme when you watch others perform. Call it your willpower, ego, or stubbornness, you automatically start neglecting the pain that your abs feel after reaching a certain number. Slowly, you begin to enjoy that pain, and you push yourself till you see everyone else admiring your determination. If you manage to complete the entire 3 minutes, and reach a number that’s like a record (say, 70 crunches in 3 minutes), compete the alternate day again to see if someone else in the group takes over your title. You can try the same approach with different exercises including push-ups, lunges, squats, and rope jumping. Healthy competition can be extremely rewarding!

The Flexibility Goal

It has been observed that most people struggling with weight issues, also have flexibility issues. When alone, they tend to give up easily if they don’t see their fingers reaching their toes without bending their knees, or when they can’t do a perfect split! However, in presence of a group that is willing to support you, perhaps give you some helpful tips to improve your position, attaining your flexibility goal becomes only a matter of time. Give this challenge a time-frame, varying from 10 to 15 days, or more (if need be). The challenge would be to form a position using your flexibility skills. For instance, the group has to work together to make a perfect circle with their body, as shown in the image above. As a reward, each member gets the picture of the attained goal to be proud of the accomplishment. This task is more of a team effort, as opposed to a competition.

The 30-day Weight Loss Challenge

We wouldn’t be surprised if you tell us that you have tried this challenge a zillion times, and something has always gone wrong! Which is why, we insist that you give it a shot along with people who share the same goal. Share videos of a new exercise, pictures of what you’re eating, your thoughts when you need that firm assurance that these efforts are worth it, and motivation to not let go. Monitor weekly results. Get your food journal and share it with others. See where you or they may possibly be going wrong. Compete with each other to lose more in the given time-frame. Share the tips you come across in the process. With so many supportive hands together, you can make this challenge, a cherished success.

Please Note –
The aforementioned ideas can be modified as per the fitness level of the group members, as not everybody has the same capacity to endure the set difficulty level. It would be wise to take consent of every group member before deciding the activity. Also, it should be very clear that these competitions/challenges are healthy, and that no one should take extreme measures to “win”, especially those measures that may prove to be harmful to one’s health.
It is advisable to conduct these exercises/activities under the guidance of a professional. An experienced trainer would help you do the exercise in the right way. Incorrect posture while exercising may end up affecting the body adversely. For instance, exercises such as squats and lunges, if done incorrectly, may strain your knees. A dietitian who is aware of your medical condition (if you have any) such as diabetes, problems related to the heart, and the like, should be consulted while following a specific diet. Make sure all these professionals give each and every group member the go ahead to proceed with these (or any) fitness challenges. Other than that, it is strictly advisable to consult a trusted healthcare specialist before taking up any physical activity or amending a change in your diet. Your health condition would determine if it is okay for you to take up certain exercises. Hence, a professional consultation is a must.

Aerobic Fitness Tests

The fitness or health attained by means of aerobic activities can be simply termed as aerobic fitness. The word aerobic is basically an adjective associated with something that requires air. As there is an increase in the cardiovascular diseases in modern society, the need to take care of our fitness becomes imperative. Different activities categorized as cardiovascular exercises include running, swimming, cycling, etc. These exercises (and their intensity, frequency, duration, etc.) have to be performed on the basis of fitness levels of a person.

How to Improve Aerobic Fitness?

The tests required in determining fitness through aerobic exercises form the parts of discussion in following paragraphs. Obtaining the know how of different tests and using this knowledge in performing exercises should prove to be useful.

These tests are meant for checking levels of fitness by making use of exercises like jogging or walking. The activity of walking 1.5 miles at a steady pace is commonly used in such exercises.

Walking Test: One shouldn’t eat anything, two hours before the test. A flat path needs to be chosen for running and jogging. One would require a stopwatch to conduct the test. The time required to complete a distance of 1.5 miles should be recorded with this stopwatch. If it is not possible to complete the 1.5 miles distance all by jogging/running, one can start of by the low impact aerobics like walking.

Swimming Test: The swimming test which lasts for 12 minutes is considered a standard one. Swimming is the best aerobic exercise for weight loss. Those who already swim on a regular basis, should resort to this activity. The swimming test is not meant for those with arthritis of shoulders. The problem of shoulder arthritis aggravates in case of people who are not used to swimming. Swimming for 12 continuous minutes is not easy for first-time swimmers, even if they workout on regular basis. During the actual test, one should count number of laps being covered in 12 minutes. Depending on the laps covered in this water aerobic routine, one can rate his/her fitness levels.

Cycling Test: The Astrand bike test is used to check fitness levels during cycling. The cycling activity should continue for 6 minutes at a certain level of resistance. It is recommended to record the heart rate every minute. This would require a person to help in performing the activity efficiently. A nomogram can be used in the calculation of oxygen consumption.

Fitness Exercises
According to the definition given by American College of Sports Medicine (ACSM), aerobic exercise is an activity involving rhythmic and continuous movement of large muscle groups. The heart and lungs have to work harder than normal. Determining the target heart rate should be useful before resorting to any of the aerobic fitness exercises. The target heart rate for a person is calculated in terms of a range. To calculate this range the following formula should be used.

Minimum Heart Rate = (220-Age) x 0.60
Maximum Heart Rate = (220-Age) x 0.90

The numbers calculated using these formulas should constitute the target heart range. Few of the aerobic exercise examples used for maintaining fitness levels include aerobic dance, walking, jogging, running, cycling, swimming, stair climbing, jumping rope exercise, in-line skating, cross-country skiing, etc.

Performing aerobic exercises is mandatory for good health. However, carrying out the activity in a controlled manner i.e. by taking into account the target heart range and other aspects of fitness is also important.

Main Components of Physical Fitness

The United States Department of Health and Human Services has characterized physical wellness as ‘an arrangement of traits that individuals have or accomplish that identify with the capacity to perform physical movement’. Essentially, physical wellness may mean distinctive things for various individuals. For a few people, being physically fit may mean being sound. For others, it may mean having the capacity to run a specific separation inside a particular timeframe or lift a specific measure of weight. In any case, in the event that you truly need to quantify the general wellness of a man, you need to think about the five parts of physical wellness.

5 Main Elements of Physical Fitness

The principle components of physical wellness include:

➠ Cardiovascular perseverance

➠ Muscular quality

➠ Muscular perseverance

➠ Flexibility

➠ Body sythesis

Cardiovascular Endurance

Cardiovascular/cardiorespiratory perseverance is characterized as the capacity of the heart to pump oxygenated blood for the working of your muscles. The capacity to stay fit without feeling tired amid physical practice measures the physical wellness of a man. Swimming, cycling, strolling, running, and heart stimulating exercise are the traditional cases of activities and games identified with cardiovascular perseverance.

Strong Endurance

Strong continuance is in some cases mistook for solid quality. It is the capacity of a muscle or muscle gathering to rehash a development a few times, or to hold a specific position for a broadened timeframe. It is identified with strong quality and cardiovascular continuance. Performing activities, for example, running, bicycling, or notwithstanding moving can increment strong perseverance.

Strong Strength

The strong quality is the measure of drive a solitary muscle or muscle gathering can apply against an overwhelming resistance. It is measured by most extreme measure of quality a muscle has, or the measure of weight that can be lifted or moved. It can be enhanced by lifting weights.

Physical Flexibility

The wellness level is additionally measured by the adaptability of your joints. On the off chance that you have great adaptability in the joints, wounds identified with joints could be anticipated. The activities, for example, extending and swimming can enhance adaptability.

Body Composition

Body structure straightforwardly identifies with the general wellness level. It is the measure of fat in the body in contrast with the measure of incline mass. It is measured by the rate of your body’s tissues that are made of fat versus without fat tissues.

On a closing note, the physical wellness of a man relies on upon the previously mentioned parts, as well as a consequence of his way of life, nourishment, and fundamental propensities.

Physical Fitness Important for Teens

Adolescents, both male and female, ought to offer significance to their physical wellness, as it aides in the development and advancement of their body. This article gives some data on the significance of physical wellness for adolescents, that may demonstrate helpful.

Recent studies have shown some alarming facts about physical fitness among today’s teens. Most of them spend at least 30 hours in a week, just watching TV and eating high-fat content snacks. Nearly fifty percent of the teens and young adults, do not do any sort of physical activity on a regular basis. Teenage girls are more inactive than the boys. As teenagers grow up, many of them even tend to avoid participating in physical education class in their schools.

Physical fitness for teenagers is important as it keeps their body free from illness. It enables the organs of the body, like the heart, lungs, and muscles, to function efficiently. Moreover, it makes the body more energetic, which in turn helps us to carry out our daily chores without getting fatigued. It also contributes towards keeping our mind healthy, fresh, and free from stress-related problems. In order to keep ourselves physically fit, we need physical exercise, a balanced diet, and proper rest.

Today, most teens lack physical activity, which results in slowing down of their metabolic processes. As a result, obesity among them is increasing at a rapid rate. When they gain a lot of weight, it can affect them, both physically and psychologically. They may find it difficult to move around, run or play in a free manner like other young people. This makes them mentally depressed and frustrated. If the fat remains accumulated in the body for a long period of time, then it becomes difficult to get rid of that excessive fat and lose weight. It is also likely, that overweight teenagers may grow up to be obese adults. Young adults with a heavy body are more prone to diabetes, heart ailments, and arthritis, etc.

Keeping themselves physically fit will help them look attractive, feel good about themselves, and enable them to work smartly. Physical activity is important for building and maintenance of healthy muscles, bones, and joints. It helps in making the body more flexible and increases the strength and endurance of the muscles. It also reduces unwanted body fat and helps to keep a check on the body weight. Physical activities like sports and exercises are required to keep the body fit , be mentally healthy, get rid of depression and frustration, and improve one’s self-esteem.

Exercises for Teenage Fitness

Some teens may not like to get into the rigors of physical training. However, it is not essential to undergo rigorous sessions of strenuous physical exercises. Some moderate amounts of physical activity everyday is enough to stay fit. They may prefer to enjoy aerobic exercises, which have a lot of variety and are fun to do. Other forms of exercise that have a good mix of fun and pleasure are swimming, ice skating, cycling, skiing, trampoline, etc. Some indoor and outdoor sports like soccer, hockey, and basketball involve a lot of group activity which allows them some scope to spend time with friends and keeps them physically active as well. Even a brisk walk for 30 minutes or a jogging session of 15-20 minutes in the mornings, is good enough.

Any activity chosen for physical exercise must lead to hard breathing and good sweating. Benefits of physical exercise can be obtained, if they are practiced regularly. Care should be taken that the exercises are not overdone, as that can cause injury and weakening of bones.

Fitness in Old Age, No Sweat

One can be glad and have a fabulous time even in maturity, on the off chance that he is sound, fit, and loaded with excitement. It is said that “He who has wellbeing has trust, and he who has trust has everything”.

It is necessary that as you enter your mid-lives, you learn to take extra care for your body to avoid health problems that are very common at that age. Taking a proper diet, exercising regularly, makes your lives fuller, mind happier, and body more younger.

As you start aging, you will lose:
* 20 percent of your body’s water content.
* 60 percent of your ability to taste.
* 35 percent of your ability to pump blood.
* About 3 inches in height.

As far as your health is concerned, you:
* Become more susceptible to cold and heat.
* Suffer from osteoporosis, kidney, bladder problems, and constipation.
* Lose some mental functioning due to the loss of brain neurons, and thus become more forgetful.

Fitness over fifty
In order to reverse or slow the effects of aging, you need to have a well-balanced life. You need to exercise regularly, adopt good eating habits, quit smoking and drinking, and live a happy and healthy life.

Nutritious food for a healthy life:
A proper diet should include all the necessary nutrients to revitalize the body. Following are some of the important nutrients, their purpose, and the recommended intake.

Protein is essential for building nearly every part of the body-the brain, bones, heart, muscles, and even the blood. It is made up of 22 amino acids, otherwise known as the ‘building blocks of life’. An adult requires 0.75 g of protein per kg of body weight per day. Protein is found in foods like fish, eggs, beef, whole wheat, milk, liver, soy beans, beans, peanuts, brown rice and peas. It is recommended that people over 60 take 1.2 g of protein per kg of body weight per day. This is necessary to maintain the lean body mass, and keep the immune system active. This intake should be reduced to 0.8 g if the person suffers from diabetes or kidney problems.

Vitamins are organic compounds that are essential in small amounts for the growth and development of our body. They act as enzymes (catalysts) which facilitate many of the body processes. If the person has a well balanced diet already, then he doesn’t need artificial vitamin supplements.

Our body uses many minerals such as phosphorus, calcium, and magnesium for strong teeth and bone; zinc for growth; chromium for carbohydrate metabolism; and copper and iron for hemoglobin production. As with vitamins, same goes for minerals too; if the person is eating a well balanced diet already, mineral supplements are not necessary.

Fiber is the part of the food, that is not digestible. It helps to move the food through the intestine by increasing their peristaltic action. Foods containing fiber are whole grain cereals, fibrous vegetables, and root vegetables like carrot, beet, turnips and other leafy vegetables. This is an important component of a diet taken in old age as a healthy intake of fibers will help in regular bowel movements.

Thus your diet should have the combination of all the nutrients listed above and it should also come in proper quantity. In your daily diet you should have the following:

* 2-4 servings of fruit.
* 3-5 servings of vegetables.
* 6-8 servings of whole grain products like bread for carbohydrates.
* 1-2 servings of meat per day.
* One glass of milk, or 1-3 servings of dairy products per day.

Physical fitness is essential for a healthy and happy life. Exercise helps you in this age in many ways. A person who has been exercising regularly will look and feel younger than a person who has not been exercising. If you have been leading a sedentary life till now, you can start exercising and slow the aging process to look and feel much younger.

Therefore make it a point to exercise at least 30 minutes every day. You can swim, jog, brisk-walk, play your favorite sport, cycle or practice yoga.

The following are a few exercises, which you can include in your fitness program:

* For strengthening chest muscles and triceps do press-ups. If you are unable to do regular press-ups, then you can do knee press-ups which are relatively easier.

* For upper leg muscles, hold on to a table and do squats.

* For lower leg muscles, hold on to a table and then rise up on your toes. Do this exercise one leg at a time. This exercise tones your calf muscles.

* Relax and massage your muscles after you finish exercising. Proper rest after exercising is as crucial as the exercise itself.