Fitness

Physical fitness is not something a person does or doesn't have.  Instead, fitness is developed gradually through various forms of exercise.  Exercise can be broken down into two types:  aerobic and anaerobic.

Aerobic exercise trains your heart, muscle, and lungs by increasing the amount of blood and oxygen that is processed by the body.  Therefore, aerobic exercise is any kind of exercise that causes your lungs, heart, and vascular system to work harder than usual.  In aerobic exercise most of the big muscle groups are moving — often in a repetitive, rhythmic manner — and the activity is performed for 20 minutes or more at an intensity level that gets your heart pumping.  Examples of aerobic activity include high-intensity biking, aerobics classes, running or jogging, and swimming laps.  It has been suggested that people get at least 30 minutes of aerobic exercise per day.  Furthermore, these physical activity guidelines from the American College of Sports Medicine offer detailed fitness and exercise suggestions.

Anaerobic exercise is any exercise that moves a level beyond aerobic exercise.  Anaerobic exercise can't be sustained for very long, so is performed intermittently during an exercise session to cardiovascular health to the next level.  An example of anaerobic exercise is sprinting.

In addition to aerobic and anaerobic exercise, the other keys to fitness are strength training and flexibility.  In strength training, a person uses weights, pulleys, or some other form of resistance to overload their muscles.  Overloading the muscles creates microscopic tears which, when healed, cause the muscles to be stronger than before.  Most experts agree that strength training should be performed three or four days per week, for about 20 minutes a session.  When strength training, the muscles being worked should always have a day off in between sessions in order to recover.

Flexibility, which keeps your muscles supple, can be achieved by stretching.  It is a good habit to stretch prior to and after aerobic exercise or strength training.  This practice can help ensure that one's muscles stay supple and flexible.

Fitness Resources

• Fitness.gov
  
  The President's Council on Physical Fitness and Sports is an advisory committee of volunteer citizens who advise the President about physical activity, fitness and sports in America.  The Council promotes health, physical activity, fitness, and enjoyment for people of all ages, backgrounds and abilities through participation in physical activity and sports.
  www.Fitness.gov

Fitness Information Guide