Remember how we referred to our body as a machine? Well, the time has come to improve the way that machine is working. This means physically. Our body is a well designed machine, actually. Each part of our body functions well because of the support that other parts play.
Our heart pumps oxygen rich blood to each cell in our body, delivering fuel to is so that it can perform its duty. Our lungs supply our heart with that necessary oxygen. Our brain keeps everything working, even those things that we don’t think about doing like our heart beating and our lungs breathing.
Our job is to give our body what it needs to continue to perform correctly. While our diet is something for the next chapter, we need to address our body’s ability to do what it needs to through being physically capable.
What some people don’t realize is why their body has developed as it has. Well back in the time of the cave man, the body had to do what it needed to so that we could stay alive. It would store food in fat so that when there wasn’t enough food available, these fat reserves could be used.
Our muscles are necessary for functioning but they have been built to be used, not to sit ideally. Our body is used to providing our muscles with the fuel that they need to work hard. If we don’t work hard, our body can’t maintain a healthy muscle mass.
What is Healthy?
To know what level of fitness our body is in, we need to take into consideration the vast number of measurements that we’ve already taken. Our weight, our blood pressure and our body mass index are good indications of our overall health.
Yet, it goes further than this, too. We should understand how well our body is working, too. Do we have any physical limitations? If we physically can’t lift things for fear of hurting our back, this could be a potential problem that needs to be considered.
If we have problems with legs, neck, arms or anything else, we should address these specific concerns. The best place to start is to work with our doctor to determine why we aren’t physically fit in those areas. That way, we can improve our overall health and then improve upon our situation by knowing how to.
Where Are We?
It’s important for us to know where we stand health wise. That means taking the measurements that we’ve listed. We should weekly weigh ourselves, the same day at the same time each week. Keep a log of this information so that we can see our progression.
Talking to our doctor is a great place to start when it comes to determining our overall health. We shouldn’t skip this step. If we are overweight, chances are good that our heart has been affected by it. We may not physically be able to exercise to a certain level. We won’t even include that level of exercise here because our doctor must tell us what’s okay and what is too much.
If we aren’t having any physical limitations, pains or weight problems, that’s a great sign. Now, look at our body in other manners to determine what we can improve on. Even an overall fit person can often improve their body’s fitness through improving their body’s makeup.
Understanding where we are is difficult for many at first. It’s a hard realization. But, it’s not the permanent solution, its going to improve, one step at a time.
How Can we Improve?
Improving our body means improving our body’s ability to move and function. Its not easy thing to do at first, but it will get easier. The overall plan to improving our body’s fitness level is through exercise, coupled with the other fitness elements.
Exercise is something that people hate, but remember our body is built to be used, not to sit in a chair at a desk all day. It is estimated that most people don’t get the exercise that they need and that leads to all types of health problems.
Again, even if we aren’t overweight, chances are good that we aren’t getting enough exercise and fitness into our life anyway. Using our muscles and strengthening them are vital to improving health and fitness.
Movement is important for our body. Exercise is the best route to take to gain that health. Aerobic training is the best way to improve our overall exercise tolerance and therefore to improve our muscles.
Aerobic training helps to increase our heart’s ability to pump and therefore to get oxygen throughout the body faster. In this type of training, our body will work to improve its function by improving how much work our heart can do.
To find out if we have any limitations, talk to our doctor. If not, then start with a basic program. Here are some tips for us to get in aerobic training.
Start with basic aerobics and work up as our tolerance increases. Walking is a great place to start. Increase our resistance by taking trails that offer hills or speeding up our walk as we improve. Move on to more aerobic style exercises. Swimming, bike riding, playing the favorite sport, running, elliptical machines, and other physical activities are perfect for aerobics.
Our goal is to start with 10 minutes of continuous aerobics three times a week. We should try to increase this to 30 minutes three times per week, though, as soon as our body allows for it. The guidelines of our doctor are a must to follow!
Along with aerobic training, we also need to consider adding strength training to our workout. Now, we don’t have to be a body builder here. We don’t have to have bulging muscles. But, we do want to develop lean muscles that are strong and therefore healthy.
If we need to lose some weight, strength training is a very essential aspect of making sure that happens. With strength training, we will be able to move flabby muscles and fat into lean muscles. Muscle burns through fat faster, allowing us to lose weight faster.
Strength training is essential because it allows us to improve the way that our body works, too. Muscles that are strong are less likely to become injured. They are able to be used easier, with less likelihood of being strained or hurt through our daily exercises, movements or even in accidents.
Here are some tips for exercising through strength training.
Work with a low amount of weight first. Never increase the weight we are doing unless we are okayed to do so by the doctor. Consider working with a physical trainer. This small investment of time and money will allow us to improve overall muscle mass faster, and more effectively. Change up the exercises that we do so that the process is easy and fun. We’ll enjoy it and will see improvement in the tone of our body quickly.
With strength training, we should add in ten minutes per day three times per week at least. Again, we’ll want to increase this number over time to at least 30 minutes per day three times per week. Remember to include ten minutes before and after our workouts for warm up and cool downs!
Overall Body Fitness Plan
To improve the physical fitness of our body, we need to give it the physical movement that it needs. This means feeding it the right regimen of movements.
Start by working in exercise through aerobics and strength training into our day. Visit the local recreational center or community center. We can even start doing these things at home, too, which will make the process easier and even more enjoyable.
To make it even better, consider these easy and fun ways to get in the exercise that we need.
Do it with a pattern. We are 80 percent more likely to be successful if we don’t try to do it alone! Recruit someone to work with us! After dinner, head out for a walk with our spouse for a few minutes. If we can’t leave the kids, take them with us. This is a great way to get in some quality time away from the television. If we can’t leave the television, use a stationary bike. During our favorite show, ride the bike. We get the exercise we need without missing television program and time will fly by. Do sports and other physical activities that we enjoy. Swimming, playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise.
The overall body fitness means exercise and movement. When we begin to add these into our day, we’ll probably find every excuse not to do them. Yet, we will come to enjoy exercising. For many it’s a great stress relief and it can be a lot of fun. Make it our goal to actually put together a workout that we enjoy. It will make all of the difference in how effective it is for us.