* The speed of your heart rate before and after walking for 1 mile

* How much time do you need to walk 1 kilometer

* How many push-ups you can do at one time

* How far you can reach forward while seated on the floor with your legs in front of you

* Your Waist

* Index Massa Your Body

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Why settle for your feet?, May need to be changed with a little exercise without exigirte too much, or miracle, if you have strong legs that can mean two things, your muscles are big and are found in this way because it requires a lot of gymnastics, dance, etc. .

However, if you have very thin legs, this is related to the retarded as a lack of muscle fat, whatever the case it should consider that:

* To thicken, must follow a routine exercise that is very strong, but short-lived.
* To fix them, they must combine the local practice, lightweight, only for the models and supporting muscles. This can be aerobic, which work together to burn fat and deliver more tapering to the foot.

For each case, stretching exercises should be done and start doing these exercises at least three times a week and only within two months of notification of the results.

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Five Components of Physical Fitness for you

Five Components of Physical Fitness for you – While the definition of physical fitness can be a complex and little or no clear definition of physical fitness may vary, government health agencies and most sports scientists agree that there are 5 components of health-related physical fitness. This component is enough to give an accurate representation of how fit and healthy body as a whole (total or overall fitness). 5 components of cardiovascular fitness (also referred to as cardiac-respiratory endurance or resistance of the heart), muscular strength, muscular endurance, flexibility, and body composition.

Let’s take a closer look at each of these components.

1) Cardiovascular fitness. (Or the cardiac-respiratory endurance or cardiovascular endurance)

Of the 5 components, fitness is the cornerstone of creating a path to improve your fitness level is another.

Cardiovascular fitness is the efficiency of the body (heart and lungs) to give oxygen and nutrients to the muscle work required and transportation of waste products from the cells during the sustained period of time. Or in other words, the ability of the heart and lungs to work together to provide the necessary oxygen and fuel for your body without quickly reaching high levels of fatigue and exhaustion.

In our daily lives, we need fitness to handle the physical tasks and all the “walk around” we are doing.

A general fitness test usually involves some kind of continuous walking. But the typical examples of physical activity associated with cardiovascular fitness are jogging, swimming, bicycling, or fast walking speed and all types of aerobic exercise. Aerobic exercise is the best way to improve fitness.

2) Muscle. Strength

Muscle strength is the maximum amount of force (weight or heavy resistance) of a muscle or muscle group can generate in a single effort to that point no longer repetition can be performed without a break. Quite the opposite of muscle strength cardiovascular fitness relates to the fact that fitness is measured over a certain period. While on the other hand, muscle strength was measured in one repetition.

In our daily lives, we need to level the power to be able to perform simple physical tasks such as daily lifting; moving, carrying, etc.

Common test to measure upper body strength is some kind of weight lifting exercises, like bench press. Anaerobic exercise like weight lifting bench press, leg press, shoulder press or bicep curls are examples of the best ways to increase muscle strength.

3) Muscle. Endurance

Muscle endurance is the ability of a muscle or muscle group to perform repetitive movements (or to hold a particular position) with less than maximum power for a period or until the muscles fatigue. Or, to put a simplified, is how long your muscles can do something before it becomes too tired to finish.

Be careful not to confuse muscle endurance with muscle strength. While they can work together, they certainly are not the same. For many athletes, there may be a need to distinguish between muscle strength and muscle endurance. But for ordinary people, who want to easily perform their daily routine, trying to stay healthy and fit, and just want to enjoy physical activities like hiking, biking, or just playing in the park with their children, muscular endurance plays major role in fitness.

General test for muscle endurance can be dynamic (ability to repeat contraction) or static (the ability to maintain contraction). Dynamic test will see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (eg 30 seconds, minutes, or maybe longer). Or, without a time limit, that person can do as many repetitions of exercises that they can until they cannot do it anymore. One example of a static test will be the reflection arm hanging at the bar where the players hang up when stopped appointed or until they became too weak to continue to depend.

Muscle endurance can be enhanced by both aerobic and anaerobic exercise. Some examples would be cycling, step machines and elliptical machines.

4) Flexibility.

Flexibility is the ability to move a joint or group of joints, muscles, ligaments, and tendons through their full range, normal motion without obstruction, discomfort, or pain.

Flexibility is actually more important for physical fitness than people realize. Not only does flexibility play a major role in carrying out everyday tasks a lot, but maintain or even increase your flexibility is very important to protect your joints and keep them healthy. In addition, the flexible contribution to improve the health of your lower back, look and reduce the effects of arthritis, and reduce muscle tendon injury.

Not everyone has the same flexibility or flexibility requirements. Your flexibility to tell you how you limber. And, when it comes to test your fitness level flexibility, sit-and-reach test most frequently used.

Stretching is the best way to improve flexibility. And, most fitness experts recommend daily routine static stretching for each joint.

5) Body composition.

Body Composition is the percentage of fat in your body than your body mass (muscle, bone, tendons, ligaments, organs, etc.).

Body composition is a better indicator of overall fitness condition weight. So you understand that the total weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

Body composition is useful in helping to determine health risk. Therefore, knowing your body composition and how it relates to your overall fitness level is important. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

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While we know that aerobic exercise is beneficial for the heart and lungs, most people want to know whether to choose to walk or jog. Comparison of standing before jogging to aerobics all depends on what goal or purpose you have in mind.

Here are some of the pros and cons of standing before jogging for aerobic exercise, which actually took place on the basis of studies conducted by the University of Melbourne.

While both running and walking are good for the body, the question is which is better.

* When it comes to weight loss, needless to say that running is better than walking, because you burn more calories per minute to work. To get the benefit of half hour commute, you’d have to walk for an hour.

* The intensity of running better than walking does, but you can walk uphill to get the same kind of benefit.

* Walking is a low-impact exercise and you will see no prejudice that compared to jogging. Walking is the only option for people who are overweight or have a cardiovascular problem.

* Jogging has an impact on the joints and you have to train your body to get used to the grating and unpleasant that happens every time I go out running.

Meanwhile, running walk and help with weight loss and overall health, you should find out what would benefit most. This means comparing aerobic walking vs. running, then select the one that best suits your needs and requirements. This could mean taking the help of your doctor, but well worth it.

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Physical activity as such has many possibilities and variations. We made from meticulously designed training sessions free of physical exercise, I would point out that the fact that an activity is free, it means no further security parameters at both the cardiovascular, joint, physiological, etc … Any meeting of training and practice any physical activity that is conducted should be commensurate with the physical capacity that we have.

The physical activity outdoor physical activity can encompass many possibilities. From a race for a ride from one city to stroll through a park, a hiking route to a weekend or a bike ride.

Usually we tend to develop working hours indoors. In this usually spend one third of the day, so if you add that time spent watching television at home or in front the computer, leave us a lot of hours daily. At this time our eyes can not see more than a few meters because we develop activities in an enclosed area.

by physical activity therefore recommend that for a time a day, go for a walk or bike ride give us a career, but this outdoors where our hearing may go further than a few meters.

In addition, a large repertoire of exercises to develop self-loading exercises (crunches, push-ups, backgrounds, etc…), Exercises with elastic bands (to work any muscle in the body), aerobic activity (biking, running, swimming at the beach, etc. …). Besides these there are many other possibilities.

From Entreaties we propose this form of outdoor activity … “easy, comfortable and the whole family”

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Aerobic and Sport is same, they are have same funciont. His rise began around the 80, and his work is based on choreography and steps guided by a teacher at a vigorous pace and moved. Complemented with localized exercises major muscle groups and should start with the basic level and as they become more practical, increase the demand.

Benefits:Shaping the body, Strengthen muscles, Improve oxygenation,Burn fat, Improve coordination and flexibility, Develop stamina, strength and even the ability.

Target: Is one of the favorite classes for teens and younger but has been proven medically comprehensive improvement of the elderly, pregnant, nursing, the mentally handicapped.

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