Luxury living in the modern world has become a direct cause of illnesses and diseases we mourn, Vaatmada supplied by our technology and physical comfort means less movement and physical activity minimalist.
This led to an increase in diseases such as heart disease and age pressure and hardening of the arteries when you often of little physical activity and visual fitness.
It has been proven, including beyond doubt the importance of the movement of physical effort in maintaining human health in general and that any disruption to the ends caused by inactivity disables the functions of the members of the other internal in the body depends on the movement of such parties by the origin of the importance of movement and exercise regardless Simple to maintain a certain level of fitness, and reduce risks diseases in the future.
We note that encourage the practice of sport is no longer limited to only athletes, but became the object of attention of medical personnel, and fitness has become an obsession for many people aspire to reach.
So we decided to help you in your decision to apply the law of the exercise, and make them the basics of life.
We'll start with the definition of the physical condition and the state of its components, and how they are assessed and then we will look at how to perform an exercise program you choose, and access to the physically fit.
The fitness concept (fitness) old concept different views on the definition based on the conflicting interests of researchers and scientists and their specialties, such as fitness concept in the different athletes of ordinary people.
It can define physical in athletes as the ability to resist the muscular effort over a long period, and the performance of rolling sporting activity carried out by the player.
The fitness concept for the average non-athlete person defined as a situation that will help us to do daily work and actively lively and alert and not rapid fatigue, and gives us the possibility of additional activities if necessary, and that is the ability to withstand the constant pressure, which can not afford the average person a little fitness, and this basic rule of the health and safety of the organism.
Fitness is part of overall fitness, which includes all the psychological, physical, mental, social and health.
fitness elements
Many ideas and concepts on fitness components divisions more attributes to test, but it can be broken down as follows:
First, the physical condition include:
The effectiveness of the league and respiratory devices, muscle strength and flexibility, muscular endurance, physical installation.
Second: the ability related skills include:
Speed, the ability of muscles, agility, reaction speed, balance.
It is clear from the above that all elements related to the physical performance of physical access to the concept of integrated fitness, but has recently started to increase interest in health-related items.
We will provide some details of these elements and how they are measured.
Cardiorespiratory 1.allyakh: the ability of cardiac respiratory taking oxygen and transporting, to provide the necessary effort of physical energy, cardiorespiratory fitness and is considered one of the most important elements fitness, they carry on the functional member capabilities, but they measure the individual's ability to the larger amount of oxygen consumption during physical exertion.
And conduct physical training to increase the maximum oxygen consumption, and measured consumption across devices stomach for this purpose, and there are field tests that can be done to see the cardio-fitness of the individual in the absence of laboratory tests, by measuring the time it takes to cut a certain distance (as a mile or two miles), or calculate the distance traveled in a given period.
2.turkab physics, and is defined as the proportion of fat in the body weight to the weight of non-fat parts such as bones and muscles, is known to increase the proportion of body fat gives poor results in commissioning tests shaped, in addition to the threat to health.
And he needs the human body to grease the work of the various organs of the body, and the average rate of natural fat in the body of men between 1520% of body weight, and women 2,228%, but these percentages when less Athletes have to average 12% in men and 18% among women.
One can determine the percentage of body fat by measuring the weight under water, or in a field in such a manner that the measurement of the thickness of the skin layer at certain places of the body, and then converted by one of Special mathematical equations.
3.allyakh Musculoskeletal: ability Show muscular body and abdominal muscle strength, and flexibility of the muscles of the lower back and the back thigh muscles, and often results in a lack of flexibility of the lower back muscles and muscles of the back thigh, and weakness in the abdominal muscles in the pain of lower back injuries.
Measured and musculoskeletal fitness elements through field tests, measured by the load capacity of the abdominal muscles by sitting the hospital test with knees bent and counted the number of times sitting to bed in a minute and can be measured by the flexibility of the muscles of the lower back and the back thigh muscles by flexing the trunk to the maximum extent possible from a sitting or standing position using a lined wooden box in the list and the muscle's ability can be measured by vertical jump or long jump.
We remind that want to start a sports program to access the physical form that the fitness status of personnel varies from person to person and is affected and the age, sex, heredity and personal habits, and exercise, eating habits, and if it is difficult to change the first three factors, we can develop the remaining factors, for the best results.
He must exercise before beginning an exercise program to take a group of the following guidelines in mind:
First: the warm-up exercises and cooling
Before starting any exercise must first be implemented for heating and warm-up, for a period of between 5 10 minutes, and warm-up exercises: walking and slow jogging, moving the arms towards the forward and backward (in a circle), the highest body of the wolf in a circular motion.
Must also end the exercises exercises cooling, such as slow walking, Oouhrkat stretch tight hands and feet, for a period of between 5 10 minutes.
The importance of warm-up exercises and heating:
Alert the different organs of the body to do its part, and give flexibility to the muscles to work and increase the rate of heart beat, and increase the amount of blood flow and process organization breathing and increase its speed, and the speed of blood circulation, and raise the body temperature.
And who does not give necessary importance of warm-up exercises great damage inflicted on his body, he was exposed to direct harm that impact.
Second, the appropriate sports apparel
All clothes are not suitable for exercise, but should be some simple conditions in the sports apparel are available, including:
• to be spacious and comfortable.
• do not hinder movement.
• Do not be thick, because the body will generate a lot of heat when you exercise.
• be white or light colored to reflect sunlight and colder body.
• Be petticoat absorb sweat, no rubber or plastic fabrics, because they impede the process of sweating, and can lead to a high body temperature.
Third: The best times to exercise
In general, there should be an individual exercise puts table based on his free time, and it is important to participate in this table is not broken, but it is advisable to work between the sixth and tenth in the morning, because it are the best sporting moments, making a person more active in their daily work, as can be exercised exercised evening after the afternoon, before dinner, or at least one hour.
Fourth: Stop physical performance in the following cases
• If you are sick.
• If you feel tired.
• If you are hungry or thirsty.
• If eaten, they have to wait two or three hours before exercise.
• In very cold air, wet or in the middle of the day in summer.
The foundations of the successful sports program
The sports program to achieve the objectives and expected results, and getting physical fitness required should follow the following principles:
• Choose the appropriate exercises: you must exercise sex and age appropriate, and the environment be before starting any type of exercise.
• regularity in the performance: preferred exercise exercises three times a week at least to maintain a constant level fitness.
• exercise more over time: we must increase the duration of exercise, and replicated to raise fitness.
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