Elements and tips that you do daily to get better health.

Elements and tips that you do daily to get better health.

(1) - Contents.

 1- Preparing the body for physical fitness.

 2- Adopting new healthy habits.

 3- Change in routine.

  4- Physical fitness components.

 5- Muscle endurance.

  Preparing the body for fitness:

  Prepare to get fit by starting with the following:

  Be patient: the body and soul must be prepared with the intention to practice exercises by changing some simple daily details, for example: walking or riding a bike instead of the car when going to school or to visit someone, or, for example, stopping the bus a certain distance before home and walking the rest of the way, or walking up the stairs  On foot instead of using the elevator.

  Do exercises that increase heart rate: Make sure to go towards aerobic exercises that increase the heart rate and increase the difficulty of breathing, as these exercises increase the level of physical fitness and improve the performance of the heart and lungs, and burn body fat, and examples of aerobic activities are basketball, or  Running or swimming.

 Exercising warm-up exercises: It is possible to practice some warm-up exercises and stretching movements before practicing any physical activity to protect the muscles from exposure to any injury and to maintain the flexibility of the muscles and joints, while doing some stretching movements after the completion of the exercise in order to relax the muscles.

  Following new healthy habits to ensure getting fit, the following habits should be followed:

  Stop eating fried foods, sugars, fats, and processed foods, and replace them with foods that contain more protein.  Eat slightly fewer calories than you burn.  Drink about four and a half liters of water a day.  Do simple exercise for thirty minutes, three times a week, once every two days.  Doing strength training for thirty minutes three times a week, once every other day.  Sleeping for at least eight hours a day.  Taking positive people to enjoy exercising and motivating the person to continue doing so.

  Change in routine It is important when starting to practice fitness exercises to identify and know the appropriate and appropriate exercises for the nature of the body that do not exhaust the body and make a person feel pleasure, not to mention the importance of creating an atmosphere of fun and activity in the exercise room, for example: music can be played to practice exercises on its melodies  Thus feeling enjoyment during exercise, and it is worth noting here to the importance of diversification in exercise and changing it every period to break boredom.

 Fitness Items:

 Elements of physical fitness The fact that a person maintains fitness means in one way or another his ability to cover the various elements related to fitness, and this matter means staying on the right path with regard to general physical health, because physical fitness can be associated with many other health aspects,  Physical fitness includes five main components:

   Fitness of the cardiac and respiratory systems.

  Muscular strength.

  Muscle endurance.

  Body composition.

 Flexibility.

 When mentioning the elements of physical fitness, some quick points can be mentioned regarding the relationship of fitness to general health, and some points related to fitness:

  Maintaining physical fitness can help prevent many diseases.

  The physical shape of the body can change with exercise without changing the weight.

 Depending on the type of exercise they do, some changes may be seen in the heart muscle of athletes.

 Muscle strength increases with the growth and tissue of muscle fibers and with some nerve changes.

 Stretching and lengthening the muscles to increase their flexibility can relieve the severity of some medical problems.

 Altered muscle building and exercise:

  Muscles consist of longitudinally elongated muscle cells, and these cells contain the contractile proteins, known as actin and myosin, which mainly give the muscle its strength, and these muscle fibers contract together, forming an impact strike, and the full muscle strength depends on a number of contracting units that  To function in harmony, and to build muscle normally, the following requirements must be met:

  Exercise the muscles periodically.

  Adequate protein intake by the person.

 The mechanism behind building muscle mass is not fully understood exactly, but the general principles are well known. Exercising helps stretch the muscle, and there is an increase in the production of both actin and myosin, and when the muscles are not trained, the muscle fibers contract in an asynchronous manner.  That is, these fibers do not shrink at the same time, while when they are trained, they are preparing for contraction at the same time, which increases the applied muscle strength, and enhances the consistency of the elements of physical fitness, and naturally, the body prevents the muscles from working excessively from  In order to protect them from injuries, however, when muscles are adequately trained, the body stops blocking muscle activation, allowing for more effective application.

 Muscle endurance:

  Muscle endurance is known as the ability of the muscle to apply force continuously and repeatedly over a certain period of time, and this matter is one of the main physical elements, as it plays a large role in almost all athletes ’movements, and examples of sports that require high endurance are running distances  Long, during long races, the runner’s body makes the same movements and repeated steps over and over again, and this requires that muscles have advanced endurance in order to avoid muscle injuries or severe muscle fatigue, but a person does not necessarily need an exercise related to marathons to obtain high capacity  On muscular endurance, for a normal person, it is sufficient to do a push-up exercise - for example - until the inability to do it, that is, to do a muscle exercise repeatedly and in good coordination until the failure to continue doing it.

  Also, a normal person can benefit from endurance, this is not only restricted to athletes, as is the case with all exercise, endurance allows an increase in a person's energy levels, helps to sleep better, and increases general health.  It improves mood and helps in improving various elements of physical fitness.