Getting fit can be very rewarding and satisfying, not to mention vastly improving ones health to reduce risk of heart disease and stroke. A structured and organised plan to get fit is generally required, yet many of those who decide to get fit, and leave behind their sedentary lifestyles, do not have such a plan in place. We have a basic “getting fit” guide for those who do not understand how to get fit.
Being “fit”?
Being fit generally would indicate a decent capacity of fitness in an individual. Fitness, in its simple terms, is the ability to do work and perform. Fitness is commonly broken down into components, including; endurance, cardiovascular performance, balance, strength, power, and speed. Getting fit would require improvements in these various fitness components.
Some are labelled as “fit”, yet may underperform in any of the fitness components listed above. The general public’s perception of being fit is commonly being aerobically fit, that is to say, can perform well in cardiovascular activity. Some people may even just apply the word “fit” to those who have a positive body composition and an aesthetical appeal.
For this article, we will take the word fitness to mean its truest definition, which is explained above. We will therefore conclude it is necessary to improve the various fitness components in the aim of getting fit. Those with their own perception of fitness which they wish to follow (such as improving aerobic ability) can alter the training plan to suit their own needs.
How to get fit
The plan of action taken to get fit will depend firstly on current fitness levels. If a sedentary lifestyle has been followed for a prolonged period, it would be especially wise to seek advice from a GP prior to beginning a fitness program. Those over forty, or with medical conditions, would also be wise to seek advice on getting fit with their health professional.
Activity levels should be gradually built up over time, to steadily improve fitness levels. This will also allow those with a low level of fitness at the beginning of the plan to start from a suitable intensity level. Never should the inexperienced trainer overexert themselves, and if anything unusual occurs, such as dizziness, help should be sought.
The actual training to get fit should be varied, with a verity of exercises and activities to improve the various fitness components. Resistance training can be incorporated to improve strength and power, by stimulating the muscle tissue and improving functionality. Aerobic exercise should be followed to improve cardiovascular function, as well as muscular endurance. Activities which incorporate a spectrum of demands, such as aerobic ability, short sprints, and strength, can be great overall activities to follow. Swimming is an example of a great “all rounder” for getting fit.
Aerobic exercise, such as jogging, cycling, and swimming, can be performed for forty five to sixty minutes, three times per week. Resistance training, which incorporates a verity of repetition ranges, can be performed between two and three times per week, with the session composed of the main compound exercises (bench press, squats, deadlifts, rows, over head press).
Getting fitter can be achieved by gradually increasing workload and intensity, allowing the body to adapt to the stimulus at a steady rate of progression.
For greater information regarding the components of fitness we advise looking around the web site to gain further knowledge.