What is physical fitness? Each expert gives his own physical fitness definition. But in general there are five main basic elements of physical fitness that includes the state of cardiovascular system, respiratory system, muscle strength, general endurance and flexibility.
Let's describe these components of physical fitness definition to understand existing physical fitness standards and estimate our own state of health and physical fitness.
The state and work of cardiovascular and respiratory systems are defined by aerobic endurance. How do you endure moderate physical activity over a certain period of time? If you are able to do it, it means that your cardiovascular and respiratory systems (heart and lungs) work well i.e. supply oxygen to your body during the training. This rate is also called aerobic fitness.
Muscular endurance is also an important element of physical fitness definition. It is shown by the work of your muscles i.e. their ability to move repeatedly or hold a certain position over a period of time.
Muscular strength is another component of physical fitness definition and differs from the previous one. It is an ability to perform some work of maximum intensity one time e.g. to lift some heavy weight, etc.
Flexibility is reflected by the ability to move your joint through its full range of motion. Flexibility also includes an elasticity of your muscles.
If you wish to improve or maintain your physical fitness you should first of all select the above component you wish to train. But it is better to have harmonious training of all muscles, joints, endurance and other above said elements of your physical fitness. You should also not forget about your body composition i.e. the proportion of muscles, bones and fat. Please, remember it does not mean your weight or figure.
Model physical fitness training programs aimed at maintenance or restoration of your physical fitness usually includes three hours of physical exercises per week and sauna and massage after the training. Sauna stimulates excessive sweat that helps metabolic products and toxin to excrete.
Massage is necessary as a method of body care. It completes and increases favorable effect of physical exercises, improves the state of tissues, tones up your muscles, stimulates blood circulation, strengthens your nervous system.
In general sport trains emulative spirit, improves agility, endurance, coordination, etc. Many kinds of sport are good for people of different age.
It is better to select such a kind of sport that helps you to strengthen your diseased or weakened systems or parts of your organism. For example, rowing is good for thin men with small shoulders and chest. Basketball and volleyball are good for short people.
Team sports i.e. football, rugby, basketball are usually for young people. Volleyball is good for people of different age. Individual sports are selected according to your age, physical fitness, etc.
Recently the scientists have discovered that regular everyday short trainings are as effective as intensive trainings several times per week. The author of this research Prof. Martin Gibala has said that this result challenges those people who always say that they do not have any time for sport and their physical fitness improvement. It may change the idea how to maintain our physical fitness.
So, do not be afraid to begin. You see the physical fitness influences the state of our health and life.