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Exploring Health & Fitness
Timothy JohnPress
In our pursuit to discover complete health and fitness, we will explore three distinct territories. The first leg of our journey we'll delve into what it means to be physically fit. In the following issues, we'll discuss what it means to be mentally fit and spiritually sound. Let's begin by examining physical health and fitness.
According to the American Council on Exercise (ACE), optimum physical fitness is achieved through a "lifestyle that leads to the development of an optimal level of cardiovascular endurance, muscular strength, and flexibility." The key here is to have an equal balance between cardiovascular, strength and flexibility training. Let's look at cardiovascular (aerobic) training first.
Oxygen is the most basic nutrient to maintain a healthy body. Cardiovascular fitness is the ability of the heart, lungs and blood vessels to deliver an ample amount of oxygen to our muscles. Remember that our internal organs are muscles just as well as our biceps and triceps! By training a minimum of 20 minutes, three days a week, you will develop and maintain cardiovascular fitness. Any number of exercises such as walking, aerobics or dance can train our cardiovascular system to continuously deliver the oxygen needed to keep our muscles operating at prime levels.
The next aspect of physically fit bodies is muscular strength. Muscular strength is defined as "the maximum amount of force a muscle or muscle group can develop during a single contraction." The muscles in our body have to work to maintain a degree of health and fitness. Muscles that are not continually worked and strengthened will weaken and cause atrophy. Weak muscles can lead to poor posture, aches and pains. The body is a highly tuned and balanced biological machine that has to be trained in a balanced way. When strengthening the muscles of the body it is vital that you work ALL the muscles. Don't focus on the ones that make you look good, such as the abdominals, pectorals, or ever-popular gluteus maximus. Developing huge chests and firm butts may look great but can lead to problems down the road such as lower back problems and tight hamstrings.
Working on a Nautilus or Sprint line of exercise machines is an excellent training regimen that works all the major muscles of your body. If these are not available to you, there are numerous books to teach you wonderful strengthening exercises to do at home. I recommend some sort of strength training at least three times a week.
The last and most often neglected dimension of physical fitness is flexibility. Flexibility is the degree of movement capable at a specific joint or articulation. Our bodies are designed to be dynamic and fluid. Flexibility training prevents injury, enhances circulation in the body, and feels great! In my own practice I have found that developing flexibility made me quicker, lighter and enhanced my cardiovascular and strength training. When working on flexibility, breathe deeply and slowly as you stretch the various parts of your body. Avoid bobbing and bouncing, as these actions usually lead to injury. If certain muscles and joints of your body are tighter than others, spend a few more minutes breathing and working those joints and muscles. I recommend stretching at least 15 minutes a day-more if your job requires you to be desk-bound. Practicing yoga or tai chi are two of the many ways one can enhance flexibility.
We are unique individuals and have particular interests and goals regarding the health of our bodies. Make sure you incorporate a balance of cardiovascular, strength and flexibility training into all your physical fitness endeavors. Until next time, keep your heart thumping, muscles pumping and your whole body stretching for the clouds.
As a martial arts, yoga and tai chi instructor, as well as personal coach, Timothy John's approach to health and fitness includes developing and maintaining the body and mind, along with spiritual health and fitness. Tim can be reached at
(512) 346-5568 or e-mail HYPERLINK mailto:tim@writeme.comAll comments are welcome.
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