Indicators
and Symptoms of Lack of Fitness:
Generally, one can understand from self-analysis
whether he himself is fit or not. But there is a
problem. We are so mechanical in our routine life
that there is little scope and time to think about
our health. Again the health problem creeps up
very very slowly. People cannot understand.
Sometimes people get accustomed with some health
problem and cannot segregate it from earlier
better health condition. He thinks it is his
natural condition. Or it would be all right as
time passes on.
So, it is important to notice some objective
criteria. There are some yardsticks to gauge your
health condition objectively.
·
Weight -Height measurement
·
Back ache
·
Shoulder ache
·
Neck ache
·
Sprain in any part of the body
·
Muscle pain
·
Low level of enthusiasm
·
Getting tired easily
·
Regular checking of Blood sugar
·
Regular checking of Blood cholesterol
There are two ways to overcome those problems.
·
Control over food intake and
·
Exercise
Restricted food intake is one very important
aspect to maintain fitness. Along with controlled
food intake regular exercise may solve your
problem. But if you found anything serious you
should consult your physician. And you can
practice exercise as soon as it becomes normal.
Benefits of Fitness:
Regular exercise does not allow you to come across
any fitness problem. Other wise you would have to
wait when the problem comes after then you would
have to start your fitness program. But I insist
on the philosophy 'prevention is better than
cure'. Exercise is a curative as well as a
preventive measure.
If you start exercise you do not need be too
concerned about those yardsticks. But in practice
you will be more careful interested about your own
health as soon as you start exercise and take
restricted food. This way fitness program
increases your health consciousness. This is also
a positive point to start a fitness program.
·
Reduce Heart problem: It improves
cardio-vascular activity and as such reduce heart
problem.
·
Reduce the sugar level in blood and prevent
diabetes: Exercise enforces workouts,
which uses the human energy. So, the excess sugar
(in the form of glucose) is being utilised to
produce energy. It reduces the sugar level in
blood.
·
Reduce cholesterol level in blood:
As cardio- vascular activity improves cholesterol
level also be maintained to the desired level.
·
Muscles get 'rust-free': Frequent
and regular movements keep muscles free and
active.
·
Looks Attractive: To some it is the
most important factor to exercise. Especially
women are very concerned about their figure. About
their Brest-waist-hip ratio. There are several
studies to show that a well shaped figure is
attractive to male as well as women.
·
Utilizing most of yourselves: If you
are fit, you can utilize your whole energy in your
work. If you are not fit more energy will be
wasted to keep you just stable and working. So, in
that case you cannot use most of yourselves.
·
Fit body leads to a fit mind: If
health is not ok, mind will also follow suit.
Mental condition may not be good for many reasons.
But if your body were fit at least your health
would not be cause of your bad mental condition.
·
Reduces Stomach problem: Fitness
program reduces the problem of gas and problem of
acid. This way it reduces the stomach problem.
·
Reduced risk of high blood pressure:
Exercise, especially aerobic exercise, improves
the blood circulation and reduces the risk of high
blood pressure.
·
Increased lung capacity: As higher
oxygen is being taken at the time of exercising,
the lung capacity for taking oxygen increases
gradually.
·
Flexible joints and healthy bones:
Exercise ensures the movement of the bone joints
and muscles. So, joints remain flexible and bones
gets healthy.
·
Prevent ageing: Ageing refers to the
ineffectiveness of joints and muscles. Exercise
keeps muscles flexible and effective and overcome
the problems of age.
·
Strength will increase: More muscle
means more strength. As muscles would be having
more strength, the strength of the whole body
would increase.
·
Controlling weight: Fitness program
means taking low calorie nutritious food and to
exercise. Both leads to lower calorie residue in
human body. As a result of that weight remains in
control.
Causes of
Getting Overweight:
People get overweight for two reasons: (a) For
development of muscles and (b) For development of
fat.
Exercise develops muscles so also weight. Still it
is advisable to exercise as a measure of weight
control:
A study by Fitness expert William J. Kraemer, PhD,
of Ball State University in Muncie, Indiana shows
that an average women who undertakes strength
training for around 8 months develops 1.75 pounds
in the form of muscles and reduces 3.5 pounds in
the form of fat. So, net weight loss was 1.75
pound.
Secondly, higher weight in muscles results in
higher energy consumption, which reduces fat.
Weight training expert and researcher Wayne
Westcott, PhD, from the South Shore YMCA in
Quincy, shows that for each pounds of muscles
cause 35 - 50 calories more to calorie burning
daily.
Thirdly and most importantly, weight gain due to
muscles is not bad for health. But the excess fat
may cause several health problems
Process of getting 'Fat' and Overweight:
If required calorie is less than the calorie
intake in the form of food then fat yields. This
fat is stored in cells. These cells are elastic.
The cells could contract or could get larger
depending upon the fat stored in the cells. The
fat could be converted into energy if energy
requirement is more than energy developed by the
body. Thus, if a person takes restricted food and
exercise regularly his excess fat would exhaust.
He would not be having excess fat.
Calorie Consumption for Different Day to Day
Activities:
| Woman |
|
Man |
|
| Running |
420 |
Running |
600 |
| Bed
Making |
300 |
Digging |
350 |
| Dancing |
325 |
Hoeing |
270 |
| Dusting |
190 |
Walking |
320 |
| Walking |
180 |
Driving |
350 |
| Standing |
100 |
Standing |
120 |
| Sitting |
70 |
Sitting |
90 |
| Sleeping |
65 |
Sleeping |
65 |
Calorie consumption differs from one person to
another mainly depending upon the weight and
gender. We are providing here calorie consumption
of a standard woman and man.
Calorie consumption per hour in the following
activity:
Source:
1. Beauty & Body Book --- a natural way. Hind
pocket books. By Chho Dev
2. Fitness Tip --- Why Women Need Weight Training.
By IDEA
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