FAQs on Endurance
Endurance is the time limit of persons ability to maintain prolonged stressful effort or activity. It can be enhanced by plyometrics exercises, circuit training etc.
If your muscle endurance is low you won’t be able to do any type of work for a longer period. For example if you are asked to carry a bag full of stones to 5th floor of the building then do you think you can do it easily.
Working out in a gym, cycling, swimming is some forms of exercises that can develop your endurance.
There are two tests to check your endurance, one is push ups test and the other is sit ups test. See how many correct push–ups and sit–ups you can do in one minute without any rest in between.
It all depends upon the training intensity, frequency and time. However, normally it takes at least one and a half months to show any results.
There is an ideal combination to improve both the aspects of endurance. Thrice week strength training and thrice a week aerobic activity are a best solution.
Endurance refers to the combined continuous effort of lungs and muscles. Whereas stamina is synonymous with aerobic capacity and is related to the capacity of lungs to supply Oxygen.
FAQs on Physical Fitness
Physical Fitness indicates perfect balance of Strength, Endurance, Flexibility and Aerobics capacity. It improves a person’s ability to perform work, produce speed and force by using combined efforts of heart and body muscle with the help of Oxygen.
There are four components of physical fitness and there are some tests by which one can measure his/her fitness level. However, a simple example is start climbing steps and after 3–4 stairs if you are out of breath then its time to start some kind of exercise routine. Also, check your pulse before starting and after you finish if your heart rate should come back to normal within 1 to 2 minutes.
There are four aspects of physical fitness.
- Strength.
- Endurance.
- Flexibility.
- Aerobic Capacity.
Fitness Tests can show you a guideline as which aspect of your fitness is very weak and needs improvement. It can also give motivation to set your goal and then go accordingly.
- Burn calories.
- Helps reducing extra fat and maintain healthy weight.
- Improves physical fitness and muscle tone.
- Prevents muscle loss.
- Reduces stress, increases stamina and self–confidence.
- Because of exercises, we can achieve our primary goal of staying fit, being energetic and immune to diseases.
- It helps to increase muscle strength and endurance, which are the two important fitness component.
It is never late to start exercising. If you have not started yet and you are above 30, it is high time now that you should start doing some kind of exercise. People give many excuses that they do not find time to go for their workouts. However, if you care for your body and yourself you can easily find out 15 to 20 minutes for you. Of course you have to priorities things, what is most important to you, your health or your carrier? However, health is wealth and if you do not have it you can not enjoy anything.
FAQs on Strength
Strength is the ability to exert maximum force by the muscles that control particular body movements. It can be enhanced by weight training, resistance–training etc.
Your body requires some strength for doing simple movements like walking, lifting your hands and legs even for holding a pen you require some strength. Imagine that one fine day you discover that you cannot lift a bucket full of water. This is where your muscular strength plays an important role and doing some special exercise only can increase muscular strength.
Resistance training is the best form of exercise to increase your strength. There are different forms of resistance training free hand exercises, barbell and dumbbell exercises and exercises on machines.
There are some simple tests to judge your strength.
Judging your upper body strength
If you are going to any gym, try to push the bench press machine. Start with 30% of your body weight. You have only 3 chances. Then divide the weight that you have lifted by your body weight it should be above 1. Or if you are not going to any gym a simple test can be taken start doing push–ups or pull ups and judge your strength.
Judging your lower body strength
For lower body strength try to push leg press machine again use the same formula and judge your leg strength. It should come around 1.68 for men and 1.30 for ladies. For those who are not going to any gym.
When you start exercising the muscle tissue is broken down. With the help of good nutrition body repairs and rebuilds the tissue in the rest period. There is an increase in muscle fibers and the muscle increases in size and its ability to perform.
It means working against gravitational force or force of your body weight or machines. Muscle tissues break only when there is any overload and overload can be given while doing resistance training for e.g. working on machines or doing some free hand exercises with free weights.
For strength, building one should do low repetitions and higher weights. (about 8 to 10 repetitions and 2 to 3 sets if you are a beginner).
To start with, one can do muscle strength and endurance exercises thrice in a week for at least 20 to 45 minutes.
FAQs on Flexibility
Flexibility can be defined as the maximum possible range of movements in joints or group of joints and the stretching capacity of corresponding muscles. Stretching exercises and Yoga can enhance it.
By gradually and slowly moving your joints to their maximum possible range and holding that position for some time, which is achieved by various types of exercise like Yoga and mobility exercises.
Everyday for at least 10 to 15 minutes the whole body stretching exercises can improve flexibility.
