WHAT IS REALLY HEALTH AND FITNESS? Let me try to break it down for you!
Fitness and health have been closely related ever since fitness was first defined, because this sport involves good physical shape built on good state of health and fitness. The state of health and fitness of the people who practice various sports is always in attention of trainers.
However, there are numerous sports, which are rather spectacular, but practicing them exposes you to particular risks. Such problems can appear even in the sports for amateurs; there is, of course, specific pathology for every sport. Since the body is prone to different health problems, a factor, which can provoke them, is the volume and intensity of training. Long distance running and jogging are extremely popular forms of training.
You have to understand and track workload if you going to start exercise, especially at the beginning. 80% of people who start training get over trained, they know how to exercise the just don’t understand workload, end up burned out first 4 weeks! NO Bueno!
Fitness tries to make every exercise useful for health and body esthetics. The type of training that I recommended is complex one, including aerobic and anaerobic exercises. Lift and run! That’s it!
While doing aerobic exercises, the body satisfies its need of oxygen during effort. We are talking here about all types of resistance efforts, like long distance running, ski, rowing, fast walking, swimming, cycling, speed skating, etc.
The consequences of these efforts are visible, first of all, at a cardiovascular and pulmonary level. This type of exercises is the most effective in burning calories and this is why they can easily burn fat tissue, as long as they last more than 40-45 minutes without stopping. The energetic support of these efforts comes from the fat acids, which are mobilized from the adipose tissue.
The efforts of anaerobic type are responsible for increasing force and muscular mass and for bone resistance. During this type of short and intensive effort the body cannot satisfy the need of oxygen. What happens is the so-called ‘oxygen duty’, recovered in the breaks between the efforts. The most typical example is the break between two series of exercises meant to work the same muscle.
The effectiveness of fitness training is closely related to your weekly practice. There are a minimum number of training sessions necessary for visible results.
For the programs of anaerobic type (force) the experts say that two trainings a week are necessary, each of 30-45 minutes. During these sessions, the whole body is trained every time.
In the case of aerobic training (resistance), their weekly frequency must be increased to three, each between 20 and 60 minutes. YOU SCHULD NOT LIFT WEIGHTS FOR MORE THAN 1 HOUR!
Both types of training must be continued uninterruptedly for at least two or three months. After this period, a one-week active break is recommended. In this time the person must make lighter efforts like walking and gymnastics, the purpose being now recovery and relaxation.
Starting from this minimum frequency, any supplementary training will make progress come sooner, as long as you avoid over-training or over-exerting. Deciding the optimum number of trainings, their volume and intensity depends a lot on the particularities and the possibilities of the person who practices the sport.