Fitness Management On Weight Loss

Fitness Management On Weight Loss

Health is important ;-

01. Our body comes perfect in every way .

02.And it’s the only one we will ever have

Unfortunately it comes without any guarantee ! We have to take care of it !

03. Fit families are happy families.

Fit people are good looking !

01. Muscles develop healthy tone

02. Firmness adds shape to the body

03. Bones strengthen

04. Reduction of fat - and you start looking better.

Fit people are winners !

a. Self-Esteem

b. Confidence

c. Disease resistance (lower medical bills…)

d. Happiness

f. Increased efficiency

g. Better performance.

But what is fitness ?

01. Carrying on daily tasks without undue fatigue,

02.Having ample energy left over to enjoy leisure-time activities, and

03. Managing stress effectively.

Fitness has many forms :-

01. Body fitness

02. Diet fitness

03. Mind fitness

04. Sports fitness

05. Work fitness.

Health related fitness :-

01. Posture

02. Cardiovascular fitness

04. Endurance

05. Muscle strength

06. Flexibility

07. Body composition

Components of Physical Fitness :-

01. Posture - Muscle Flexibility

02. Gait - Muscle Strength

03. Balance - Muscle Endurance.

Flexibility :-

It is the capacity of the muscles, tendons and ligaments to stretch without getting injured. Flexibility allows the joints to go through the  full range of movements. Benefits of flexibility training include reduced risk of injury and muscle tension, decreased lower back pain,  improve postural awareness and enhanced ability to perform activities  of daily living.

Measure Flexibility with Sit and Reach Test :-

Sit on the ground with legs straight and toes pointing the ceiling. Now bend forward and try to reach your toes with your fingers. Do not jerk  and bend your knees.

A. If you can just manage to touch your toes, flexibility is 0

B. If you are not able to touch your toes, have the distance from your finger tips to your toes measured. If 3cm flexibility is –3.

Muscle Strength :-

We measure the strength of two muscles:

a. The abdominal muscles

b. The muscles of the back

These have significant role to play in a person’s fitness level.

Muscle Strength :-

Ab-Hold:

This isometric pose measures the middle body strength.With the hands in front  and knees bent, a person has to raise the torso upwards till at 45 degree angle. And hold this position for as long as he can.

Back- Hold:

Here a person has to lie on his stomach with his hands in front of him, keeping his legs straight, his torso should be raised slowly as high as he can and maintain that position for as long as possible.

Endurance:-

Cardiovascular fitness, aerobic capacity and stamina are other words commonly used for endurance.

A person with good endurance recovers more quickly after exertion and has a lower heart rate and blood pressure at rest.

A person with poor endurance would be having high resting heart rate, breathlessness on exertion and feeling tiredness.

Measuring Endurance : The Step Test :-

The three minute step test is a simple measurement of aerobic fitness or endurance.

You need a stool or a bench 20 cm high and a watch. You need to climb 24 times a minute or twice in 5 sec. A steady rhythm is maintained with right up, left up, right down, left down. After 3 minutes of continuous stepping sit down and rest for 30 sec. After the 30 seconds rest count the pulse for another 30 seconds.

Refer to the table in fitness report to know how you have faired.

(Before the test, measure the resting pulse and refer the table in fitness report.)

FITNESS MANAGEMENT

Fit people are large hearted - literally !!

Cardiovascular fitness not only adds years to your life - it adds life to your years !

Benefits of Exercise :-

Raises BMR

Counters the effects of ageing

A. As we age:

1. Body weight remains the same

2. Body fat increases

3. Shifts from extremities to the abdomen

4. Causes increased heart problems

5. Increased blood pressure.

01. Benefits of Exercise :-

Releases ‘Feel-Good’ chemicals from the brain

Serotinin

Oxytocin

Endorphins

02. Beneficial effects of these chemicals

Reduce depression

Reduce anxiety

Reduce fatigue

Reduce anger and confusion

03. Have an enlarged, efficient heart

Reduced heart rate

Reduced blood pressure

Prevents Osteoporosis

Increases bone mass

Reduces risk of fractures.

04. Benefits of Exercise :-

Gives More Energy

Increases number of RBCs

Increases Oxygen to muscles

Increases strength and endurance

Reduces Ageing !

05. Reduces Ageing

Delays Muscle Deterioration

Normally, without exercise there is 1% decrease in muscle size per year

With exercise, this reduction does not start till age sixty

Prevents decline of Central Nervous System (CNS)

Slow reaction time

Slow muscle and joint movements

Good for skin and hair

Improves the blood flow

Improves nutrition

Removes waste

06. Increases the skin thickness

Reduces wrinkles

Delays ageing.

A. What Can Exercise do for You?

Prevent and reduce joint problems

Reducing your weight lessens wear and tear on joints

Inactivity can contribute to arthritis, while exercising helps prevent it

Exercise keeps muscle, bones, and cartilage strong and healthy, protecting your joints

Halt bone loss

Both men and women become more prone to bone loss as we age, but exercise can actually promote increased bone mass and strength

Increased bone mass helps prevent fractures and osteoporosis

Improve respiration: breathe easier at rest and when active

During exercise, our lungs work harder to supply oxygen to our bodies. Our lungs adapt to  the extra workload and become more efficient at providing oxygen. Eventually, exercise and other daily activities become easier.

Exercise and Cardiovascular Disease :-

FACT: CVD is the number one killer in the developing countries

Over three million in India alone will suffer a heart attack this year 30% will not survive the acute episode,and 10% more will die during the following year.

About 500,000 will suffer a stroke, 40% will

be left with a significant disability,

and 30% will die within the following year.

FACT: A sedentary lifestyle is a risk factor for CVD, according to the American Heart Association

Exercise reduces blood pressure

Exercise prevents atherosclerosis (clogged arteries).

Exercise and Cancer :-

The basics:

Exercise helps to prevent obesity, a major risk factor for several types of cancer

Exercise enhances immune function

Exercise activates antioxidant enzymes that protect cells from free radical damage.

Colon cancer:

Physical activity speeds movement of food through the gastrointestinal tract, reducing the risk of colon cancer

Breast cancer:

High levels of circulating estrogens influence the development of cancers of the female reproductive system; exercise reduces levels of circulating estrogen, thus reducing risk.

Exercise and Diabetes :-

Increase insulin sensitivity

Exercise has been shown to increase the ability of the body to use insulin, which improves how the body uses sugar

Control blood glucose

Exercise removes come glucose directly from the blood to use for energy during and after activity

Control weight / lower body fat

4 out of 5 people with diabetes are overweight

Studies show that when diabetics lose weight, their condition improves

Reduce risk of cardiovascular disease

People with diabetes are at increased risk for CVD.

Exercise and Depression :-

Over 38 million people suffer from depression each year in India

Exercise can help prevent depression. In fact, recent studies have shown  that exercise was found to be just as effective (despite a slower initial response) as antidepressant medication for treatment of depression.

The connection:

Exercise reduces health problems , making you feel better

Exercise helps you sleep better

Exercise controls weight, enhancing self-esteem

Endorphin stimulation is linked to exercise

Endorphins are molecules formed in the body that naturally relieve pain by activating opiate receptors. They are involved in determining mood and controlling the body’s response to stress.

Prolonged exercise (above 70% max) contributes to increased production of endorphins, resulting in a sense of euphoria that has been popularly labeled “runner’s high”.

Exercise and Your Mind :-

Short-term benefits:

Boost alertness (possibly by triggering the release of epinephrine and norepinephrine)

Improve memory

Improve intellectual function

Spark creativity

Long-term benefits:

Exercise has been shown to slow and even reverse age-related decline in mental function and loss of short-term memory

Studies show that physically fit older people react to normal challenges as quickly as unfit people who are 30 years younger.