Physical Fitness and Muscle Strength – Beginners Guide

Physical Fitness is vital if you want to lead a long and healthy life. Staying abreast with yoga asanas, breathing techniques, flexibility exercises, healthy food, muscle and strength workout plans with perseverance and discipline is the correct way to keep yourself healthy. There is no right age to get started on your fitness path. Whether you may be in your teens or late adulthood – the right time to start is NOW!

Burning Questions on Physical Fitness

1. How to I start my fitness journey?

• Outline your fitness goals.
• Make a balanced routine.
• Start slow and progress slowly.
• Add activities into your daily routine.
• Try high-interval intensity training.
• Give yourself time for recovery.
• Get it on Paper

2. What are some Healthy Food to get in shape?

• Eat Whole-Grain Cereal
• Add Bananas before Exercise.
• Eat an Energy Bar in the Afternoon
• Go for Grilled Chicken at Mealtime
• Try a Black Bean Burger
• A Bowl of Berries is a Must!
• Veggies and Hummus is a Healthy option.

3. Which are the major areas of Physical Fitness?

• Aerobic Fitness – Aerobic activities are great for your heart and lungs. It is the best form of body fitness exercise.
• Muscle and Strength – Stronger muscles can indicate more powerful muscles that can do bigger jobs (such as lifting heavy weights) or muscles that will work longer (muscle endurance).
• Flexibility Exercises – Flexibility Exercises are an important part of physical fitness and has many good effects on the body.

 

For example, it improves mobility, muscle coordination, posture, reduces the risk of injuries and muscle soreness.

4. How does one maintain their Physical Fitness levels?

• Keep moving! Keeping your body agile and getting the right amount of physical activity according to your age is crucial for good health.
• Maintain muscle and strength. Being physically inactive or constant much sitting can cause our muscles to lose their strength.
• Stretch daily. Stretching keeps the muscles flexible, strong, and healthy. Flexibility is required to maintain a range of motion in the joints.

5. How do we increase our Stamina?

• Exercise regularly
• Practice Yoga asanas
• Meditation
• Music
• Do Flexibility Exercises
• Caffeine
• Walk regularly

6. What is SMART Workout?

SMART stands for specific, measurable, attainable, relevant, and timely—all of which are important in reaching a fitness objective. SMART goals can help keep you on track and remind you of your priorities, so you’re able to follow through with every workout or healthy meal you have planned.

7. What are the most common physical fitness goals?

• Reducing Fat
• Building Muscle and Strength
• Improving endurance and stamina

8. Is it safe for obese people to lift weights?

Yes, it is good for obese and overweight people to lift weights. The thing to consider for an obese person is that their organs are being pressured by their visceral fat, so they have to work harder, therefore intensity must be duly managed to prevent organ trauma.

However, if they do manage to shed weight, these obese people can become great athletes, because of how powerful their organs have had to become

9. Do Weights make Women Bulky?

Testosterone levels and body type determine how a person will respond to weights. Most of the women will respond to weights in a feminine way.  They will tone up and harden up and not bulk up. Unless they are taking steroids, a person will only reach their genetic potential, and for most women, that is an athletic looking body.

To address the small percentage of women, if you do find you are looking manly from doing weights, try adding more cardio. You should also change your weight program to one that has more number of repetitions per set, with a lower weight.

10. Are Cheat Days Important?

The goal of a rest day/cheat day/recovery day is to repair yourself and come back stronger for the next week. While cheat days give relief and a break in monotony, if you are looking to lose weight and aiming at physical fitness, a cheat day can set you back by a few days.

11. Is it possible to lose weight with Diabetes?

Yes, it is possible to lose weight if you are suffering from Diabetes. Many Type 1 and 2 Diabetics who, through management of their insulin, have lost a lot of weight safely and managed to keep it off. It is also a reality that you can reverse Type 2 Diabetes by eating healthy food and doing body fitness exercises. Practicing Yoga Asanas is also helpful in Diabetes and PCOS.

Tips for Physical Fitness and Mental Health

Measure and Watch Your Weight

Keeping track of your body weight on a weekly basis will help you monitor your physical fitness and achieve your goals.

Limit Unhealthy Meals and Eat Healthy Food

Do not forget to eat breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar, and calories. Junk food like burgers and pizzas are a major contributor towards unhealthy weight gain and decline in physical fitness. Taking small meals at regular intervals is the key to reaching your fitness goals.

Take Multivitamin Supplements

Multivitamin Supplements are important as not many of us take Rainbow Coloured Fruits and Vegetables on a daily basis. Many micronutrients are vital to the immune system, including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.

Drink Water and Limit Sugared Beverages

Water helps to keep the body toxin free. Water helps the kidneys flush out the waste material from our system. Drinking 2-3 ltrs of water per day is recommended.

Exercise Regularly and Be Physically Active

Exercising is a great way to keep the body fit and the mind at peace. Talking a regular walk, lifting weights, working on muscle and strength and practising yoga asanas are essential in achieving good physical fitness.

Reduce Sitting and Screen Time

Working out cannot save you from your sedentary time. Even people who exercise regularly could be at increased risk for diabetes and heart disease and stroke if they spend lots of time sitting behind computers. Practically speaking, you could consider taking breaks from sedentary time, such as walking around the office or a room a couple of times in a day.

Get Enough Sleep

There is a very strong link between sleep quality and duration and your immune system. You can keep your immune system functioning properly by getting seven to eight hours of sleep each night.

Consume Alcohol in Moderation

Alcohol should always be consumed in moderation. Keep in mind that those alcohol calories can add up quickly. Some wine, whiskey or beer in moderation is still acceptable if you keep up your exercise routine.

Find Ways to Manage Stress

Stress can be caused by a variety of reasons – work, personal life, health concerns or other issues. Problems are a part and parcel of live and no living being has the perfect life. It is very important that one should keep their mind off stressful situations and let them resolve with time. Taking excess stress is detrimental for your fitness and health.

Use an App to Keep Track of Your Movement, Sleep, and Heart Rate

If you constantly monitor your health parameters, then a slight variation will help you take corrective action quickly. It shall also keep you motivated for making efforts towards being healthy and fit.

 

Ways to Stay Fit and Healthy

• Kick Unhealthy Habits
• Get Your Checkups Regularly
• Make Sleep a Priority
• Exercise Regularly
• Eat Healthy Food
• Enjoy Breakfast Every Day
• Hydrate With Water
• Focus on Flexibility Exercises
• Reduce Your Stress
• Get Vaccinated
• Wash Hands Regularly
• Manage Your Health Conditions
• Do Yoga Asanas Regularly
• Get a Support System