Archive for the ‘Fitness’ Category

Concept of Health

Saturday, November 15th, 2008

There are misconceptions among people in regarding to the meaning of health they thought that if they do not having any disease then they are fit. But it is not true; health does not mean only the absence of disease. Health is defined as the complete state of physical, mental and social well being.

Wellness and physical fitness is not the same thing but physical fitness is one part of wellness. Wellness involves all emotional and mental fitness. Health is dependent of many things including diet, physique, etc.

Instead of this physical factor health is affected by following:

  1. Genetic disorders these are the defects, which a person acquires from his parents.
  2. Infection which person gets from surrounding.
  3. balance diet, mental state, exercise with proper rest and relaxation, proper conditioning and standard of living are some other factors which effect health and physical fitness.

Importance of good health

Healthy people are more efficient at work. This increases production and brings economic prosperity. Good health also increases life of people. It reduces child and maternal mortality.

Physical fitness improves the appearance of the person and hence improves his personality in the society. It reduces the chances of occurrence of very deadly diseases including heart and lungs diseases. It also reduces the chances of occurrence of various physical disorders like sprain, and body pain etc. healthy and fit persons are more active. So physical fitness is very important for leading a happy and balance life. If a person is fit than he will give his best performance in the task and fully enjoys his task too.

There are some methods of achieving good health and physical fitness are:

  1. Games and sports are the well known methods of achieving good health and physical fitness. It increases it increases strength, power, flexibility and reduces excessive fat from the body and make it fit and healthy.
  2. Proper balance diet is much important to maintain good health. Diet must consist of all the basic biomolecules needed by the body to perform various metabolic activities.
  3. Consumption of drugs and alcohol is injurious to health. Therefore consumption should be avoided.
  4. Happy and silent mind is also the major key of getting good health. One should lead his life with fun and enjoyment.

What is disease?

According to scientists “any functional or physical change from the normal state that causes discomfort, or disability that impairs the health of a living individual is called disease or malfunctioning of certain body part with specific symptoms is known as disease.”

How disease spread?

  1. The various microorganisms like bacteria and fungi can cause disease.
  2. They can be caused by the deficiency of nutrients and hormones e.g berry berry or night blindness.
  3. The malfunctioning of some organs like heart etc can cause some diseases.
  4. Disease like allergy can be caused when our body becomes hypersensitive to some foreign substances.
  5. As stated earlier some diseases can be spread due to genetic disorder.

Various agents of disease are

  1. Biological agent like viruses, bacteria, fungi, protozoa and insects.
  2. Nutrient agents like mineral, vitamin, carbohydrate, proteins, fat, vitamins, and water.
  3. Chemical agents like gases hormones enzymes etc.
  4. Physical agents like heat, cold, humidity, pressure, radiation, electricity, sound etc.
  5. Mechanical agents like sprain, injury, fracture etc.

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Weight Training Programs

Saturday, May 10th, 2008

Weight training programs are basically meant to build muscles and lose excess fat. There are three basic factors that are equally important to build muscle mass – exercise, proper diet and adequate rest. Considering any single factor less important will lead you to improper muscle mass. A good weight gain balanced diet combined with well-designed weight training program and enough rest, are the keys to a well built body.

The two most important basic weight training ideas are

HIT – HIT stands for High Intensity Training. It offers the person to weight train 1-3 times a week with full body basic step routines. The schedule include short but extremely intensive workout. The fundamental routine is 8-10 reps per sitting. Each and every sitting is anticipated to produce an increase in power so that when the next sitting is due you are expected to carry out more reps with same amount of weight or same number of reps with increased weight.

Periodical program – Weight training programs is dependent on this idea that to achieve progressive working in a diverse way. In a periodical program you are prescribed to go for light training for three weeks, subsequently medium range training for the duration of few weeks and lastly working with heavy weight for the final cycle. The importance is the collective achievement after the entire schedule rather than the compartmental effects after every rep. The general notion is to alter the amount and the volume level to prevent overtraining.

The most common training program to build a muscle bulk is a three day split training routine involving each muscle group being exercises only once a week.

Compound weight lifting exercise is designed to put on weight as quickly as possible. It also allows us to stimulate most muscle bulks in the minimum amount of time. The most effective compound weight lifting exercises are – squats for the legs, calf raisers for the legs, Bench dips and bench curls for the upper part of the body including arms, bench press for the chest, pull ups for the back side, military press for the shoulders and crunches for the abdominal muscles.

You need to have some complex equipment for the above mentioned exercises. If you do not go for the extensive exercise program, the weight lifting exercises involving the chest and the abdomen will suffice most of the good effects of the entire schedule.

There are two basic types – sets and reps. The heavy set involves 1-6 numbers of reps and the primary objective of it is to build the muscle strength. Medium set incorporates 7-12 reps and it meant for bodybuilding purpose. Lastly, the light set includes 13+ reps and the primary object is endurance and fitness.

The number of rep is variable according to the need and stamina of the trainer. If somebody is training with weight with a view to bodybuilding, the ideal training set is the medium set as doing these set, the maximum muscular hypertrophy will occur.

Working with advanced and basic step routine into the weight training program is a useful technique to transform the muscle receptive and increasing. These routines will offer a change of pace that will cover the upcoming medium set routines more successful.

Always it has to kept in mind that different muscle groups will reply to different exercise reps. Rational changing the rep ranges will help to throw some light in to the stereotype exercises.

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