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  Today, many people have been exercising, both of which are done at a house, a walk or a fitness center. But very few know whether the exercise done has brought fitness to the body. Exercise, in the eyes of health becomes very important because of its role in the effort The improvement of shape body condition, as it is relatively more cost-effective and bringing A greater impact to improve public health. Physical fitness by definition, is the body's ability to perform His daily job duties without causing significant and still fatigue Have power reserves to enjoy leisure time and for necessities sudden.

Physical Fitness is Physical Fitness. Physic means physical condition and fitness means Compatibility, harmony and further our body's ability to adapt, maintain the balance of physiological and biochemical processes of the body in a state of severe stress including physical labor. Physical fitness can be divided into 3 categories, namely static physical fitness, Dynamic and motor skills. Static physical fitness means absence or Circumstances free from disability or disease. Meanwhile, dynamic or physical fitness Functional means the ability to perform heavy physical work. Meanwhile Physical fitness motor skills are the ability to perform movement Complex coordination
In addition to the above categorization, physical fitness includes components such as power
Heart-lung resistance, muscle strength, muscle endurance, flexibility, balanced weight, power
Explosive muscles, speed, agility, coordination, and balance.
Physical fitness can be measured quantitatively by several methods. Pay attention
Components of physical fitness, it has also developed several types of measurements
To know the heart-lung resistance, strength, endurance and muscle flexibility and
Etc.
Given the type of exercise offered at the gym is more of an exercise
Aerobic, and closely related to cardiac endurance (cardio respiratory)
Endurance). Heart-pulmonary endurance is best assessed by measuring the maximum VO2,
I.e. the maximal oxygen uptake of a person during physical exercise with ordinary air breathing
At sea level.
In addition to altitude, other influencing factors are genetic, gender, age,
Body size and composition, exercise condition, exercise model and maximum cardiac output.
Genetic factors are estimated to have influence approximately 20-30%, exercise factor approximately 10-
20%, while the difference between men and women ranged between 20-30%. Based on
Age, peak VO2 max value is at the age of 18-20 years.
With increasing age, the lower the VO2 max. Therefore
In determining a person's fitness level, the above factors should be obtained
Attention. One of the methods used is the "A strand" test with a bicycle ergo meter.
Of course recommended for the fitness center manager to do the above test at the time
Before, during, and after so that each program participant can evaluate the conditions
Whether each has improved or not. When it is, how big
So that the program can be planned according to the needs of each participant.
In preparing and doing an exercise program, we need to pay attention to the principle
Overload principle, as Fox points out. That is, the program
Exercise makes muscles and other organs like the heart and lungs can adapt
And achieve greater energy formation capabilities.

A Guide To fit stock At Any Age

This principle is applied to the frequency, intensity, tempo and type of exercise (abbreviated FITT).
Based on the frequent exercise, it should start at least 3 times a week or more
Easy is alternate with intervals of 1 day break.
Over time, the frequency of exercise can be increased up to 5-6 times per
Sunday. The exercise intensity signifies the weight of an exercise program. In aerobic exercise that is
Offered, the intensity of exercise should reach 50-85% of the maximum exercise.
Maximum exercise is an exercise that leads to an increase in heart rate reach
(200/220) minus age. That is, when starting the program then exercise Sebastian
Only done at minimal intensity (50-60%), then gradually improved.
Based on the tempo or duration of exercise, then long follow the minimal training program approximately
8 weeks, and a long time to do exercises for approximately 30 minutes. Type of exercise
At each time doing the exercises is 25 quick exercise and 5 minutes slow practice on
Between them.
In the type of slow exercise then exercise is done continuously 30 minutes to 1
Hours or even more, adjusted to individual conditions of program participants. From
The above information can be concluded that in addition to the principle of adding load, then the conditions
Your own body that will program your practice. With your sensitivity
Against your own body, symbolized by fatigue, it will be prevented
Called over-training. (To / Sm)