Physical Fitness
1.AGILITY
What is Agility Agility refers to the quality of quickness or resourcefulness that can relate to your physical or mental abilities.
Being agile is not a natural trait, so you've got every chance of improving your ability. If you do the right things, you can quickly see improvements in both your physical and mental agility.
How to Improve Physical Agility
A,Improve your balance. Practice balancing exercises to increase overall agility. This not only
strengthens your muscles, it also helps focus your activity on a small scale.Try standing on one leg with your other leg out in front of you. After holding it for ten seconds, switch legs and do the same. You can also use a mirror to ensure that your legs are straight. Do handstands or cartwheels when you feel you've mastered beginner's balancing. These will help you improve your coordination as well as your balance.Make sure your weight is distributed evenly. You don't want to injure or strain certain areas when all your body should be working together
B Train with weights. There are multiple types of exercises that you can do that focus on different muscle groups. Work progressively, starting with handheld weights and moving to heavier weights as you build up strength. Do squats and deadlifts to strengthen the muscles in your legs and hamstrings. You can hold one hand weight in each hand while you perform the squat or deadlift, although deadlifts traditionally call for barbells. You can also use a barbell for squats. If you choose this option, place the barbell over your shoulder. You can do bench presses or other arm exercises. This increases your arm strength, which in turn will help you with activities such as throwing and catching.
C. Perform cone taps. Place one cone in front of you. Lift one leg high, gently tapping the top of the cone with the ball of your foot before returning it to resting position. Repeat with the opposite foot. Switch back and forth for three sets of 30-second drills.This exercise strengthens feet muscles and ankles. It also makes you lighter on your feet and increases foot coordination Try to not trip over the cone. If you find you are knocking over the cone, slow your movements down until you are no longer hitting the cone. Once you've mastered this exercise at one level, increase your speed to gain more skill and balance. You can also add more 30 second repetitions
D. Do ladder drills. Using an agility ladder, which is about 10 yards (9 m) long with 18 inch (45.7 cm) blocks, run through each rung of the ladder slowly. On each step, pump your arms high and bring your knee up to your chest, changing arms and legs as you make your way through the ladder. Once at the end of the ladder, return to where you started to complete one drill. Complete each drill you perform 2 to 4 times, increasing repetitions once as you get better at them. You can also increase your speed as you improve.If you do not have an agility ladder, you can create your own with sticks and string or with tape
E. Run suicide runs. Start by running about 20 feet (6 m) away. As soon as you reach that point, turn around and run back to where you began. Without stopping, turn around and run 30 feet (9.1 m) away, then return back to start. Finally, without stopping, turn and run 40 feet (12.2 m) away, then return back to start.
Complete multiple cycles of these runs for the best results. You can also extend the distance once the initial runs become too easy for you.
These are great ways to improve your strength, speed, balance, and precision. Do these a few times a week to fully see the benefits.
F. Jump hurdle drills. Set up a 5-10 count row of 6 or 12 inch (15.2 or 30.5 cm) hurdles in a straight line. Starting beside the first hurdle, jump over it with your first leg, pausing for a few seconds before you drop your other leg to stand in between the first two hurdles. Jump back over the first hurdle, returning to start. After this, repeat the same lateral jump across block 1 and then block 2 before moving back to start. Follow the same pattern for all the blocks, jumping over all of the hurdles before returning to start. Repeat with your other side, turning around and leading with your opposite leg.
How to Improve Your Mental Agility
A. Eat the right breakfast foods. Waking up each day with a diet full of vitamins, minerals, and antioxidants can boost your mental capacity over time. There is also the added benefit of increasing your immune system and improving your health.
Choosing a hard-boiled egg rich in cohline, which is type of B vitamin, can increase your verbal and visual performance.There is also a recent study that links this vitamin to a decrease in dementia.
Eat foods rich in zinc, such as bran cereal. Zinc plays a pivotal role in cognitive stability and memory formation. There is also the bonus effect of improving your skin tone.
Eat antioxidant-rich fruits and vegetables. They provide your brain with necessary nutrients that they may not be receiving from other things in your diet. They help increase mental capacity and memory.
A small amount of caffeine first thing in the morning from a cup of coffee or caffeinated tea can help improve your mental performance and memory as well as increase your concentration.
B. Exercise during the day. You can do a short workout at any point during the day to increase mental performance. It also helps with mental health and agility by reducing stress, boosting mood-improving chemicals in your brain, relieving anxiety, increase relaxation, and increasing creativity.
Doing exercises such as aerobics releases vital neurotransmitters that increase concentration levels and brain power as well as help you focus. Cardiovascular workouts can also increase the production of brain cells in your hippocampus, which is the part of your brain that is responsible for learning and memory.
You can go for a brisk walk, a jog, or a run if you prefer to be outside. If you prefer the indoors or in harsh weather conditions, use a stationary bike or treadmill. Do these exercises for 45-60 minutes, four days a week.Not only will it help your mental state, it will also help with physical agility as well.
C . Read more. Whether it's the latest thriller, a classic novel, or your favorite magazine, reading engages many parts of your brain linked with memory, cognition, and imagination. Your brain imagines environments and people and your brain supplies voices for dialogue. Even with simple sentences, your brain must recall meanings of words and concepts, encouraging brain development. Reading also improves mood and increases relaxation.[
Pick any type of reading that most excites you. As long as you are engaged and enjoying it, your mind will be engaged.
D. Play games. Whether it's a video game or a traditional mind puzzle, games test multiple skills and opens neural pathways. Choose those games that require skill and multiple levels of cognition to help improve focus and memory retention. Play the game a few days a week to engage your mind and increase your cognition.
You can complete Sudoku, crossword puzzles, or other games that test your reasoning skills to keep your mind agile. Also try trivia based games to build your brain muscles and improve memory.[
Even if you are older with no previous experience or not a huge gamer, pick a video game that you can enjoy, such as a driving or puzzle game. This will give you a sense of entertainment while improving your mental capacity as well.
There are also online platforms such as Luminosity.com that provide a multitude of games to increase mental agility. Luminosity bases their games of scientific research and tailors the games you play to the areas of your mind that you want to improve.
E. Learn something new. Learn a new way to complete your normal routine and your everyday tasks You can also pick up a new instrument, learn a new language, travel to new places, or even eat new foods. These tasks help your brain create new neural pathways. Difficult, new tasks increase brain function and memory retention. This works your brain in new ways and reaches unfamiliar mental territory.
F. Collaborate with others. Whether it is at work or at home, work with other people on projects. This gets you out of your familiar mindset and forces you to work with other people in mind. Try seeing the project from their point of view or incorporate their ideas into your own. This encourages you to see something in a new way and approach it from a different angle, which helps keep your brain quick.
2. BALANCE.
I. Try these three moves to see how well you can balance.
On both feet: Stand with feet together, anklebones touching, and arms folded across chest; then close your eyes. Have someone time you: Though it's normal to sway a little, you should be able to stand for 60 seconds without moving your feet. Next, place one foot directly in front of the other and close your eyes. You should be able to stand for at least 38 seconds on both sides.
On one foot: Stand on one foot and bend other knee, lifting nonsupporting foot off floor without letting it touch standing leg. (Do this in a doorway so you can grab the sides if you start to fall.) Repeat with eyes closed. People age 60 and younger can typically hold the pose for about 29 seconds with their eyes open, 21 seconds with their eyes closed. People age 61 and older: 22 seconds with eyes open, 10 seconds with eyes closed.
On ball of foot: Stand on one foot with hands on hips, and place nonsupporting foot against inside knee of standing leg. Raise heel off floor and hold the pose—you should be able to do so for 25 seconds.
II. How to improve Balance
A.Stand on one leg
Try to do this while you are washing the dishes, suggests Laskowski. When you can hold the pose for 30 seconds on each side, stand on a less stable surface, such as a couch cushion; to increase the challenge even more, do it with your eyes closed.
Balance on a wobble board
It's one of a few gym gizmos designed to challenge your stability. Participants in one study improved with three training sessions a week, each just 6 minutes long. Here's how to do it: Stand on the board, feet shoulder-width apart, abs tight, and rock forward and back and side to side for a minute at a time. (Hold a chair for support, if needed.) Work up to 2 minutes, without holding on or letting the edges of the device touch the floor. "Keep injecting novelty into your routine," says Millar. "Push yourself to try something new, and you'll boost both balance and overall health."
B.Take a tai chi class
A study of tai chi practitioners in their mid-60s found that on measures of stability, most scored around the 90th percentile of the American Fitness Standards. Additionally, a review of 18 trials including nearly 4,000 participants found that people participating in tai chi were less likely to fall than those who took part in basic stretching programs or made lifestyle changes. Yoga works, too: According to Temple University research, women 65 and older who took twice-weekly yoga classes for 9 weeks increased ankle flexibility and showed more confidence in walking. That last part is important, says lead researcher Jinsup Song, PhD, "because when people are fearful of losing balance, they tend to do less to challenge themselves." That fear doesn't plague only the elderly: A Howard University study found that among those 65 and older, 22% had already become fearful of falling.
Try this yoga pose for better balance:
Tricky Kitty Yoga Pose For Balance And Core Strength by Prevention
C.Walk heel to toe
The same sobriety field test cops give drunk drivers also improves balance. Take 20 steps forward, heel to toe. Then walk backward, with toe to heel, in a straight line.
D.Do squats
Sturdy legs can help prevent a stumble from turning into a fall, says Comana. To build quads, start with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor (or as close as you can get), then contract glutes as you stand back up. Aim for 3 sets of 10, with a 1-minute break after each set.
E.Practice the force
It takes muscle strength to get out of a chair, but it takes muscle force to do it quickly. "That force of the ability to get your leg in the right place in a nanosecond—is important in preventing falls," says Comana. We lose muscle force faster than strength, and according to new research, it takes older women longer to build it back up. Try this move: Instead of gingerly rising from a chair, once in a while leap out of it so forcefully that you need to take a few running steps after you do so. (You can use your arms to gain momentum.) "The explosiveness of that action builds power," says Comana. Side-to-side and back-to-front muscle movements have the same effect, such as when you play tennis or basketball.
F.Take up ballet
When researchers measured muscle movements of a group of professional ballet dancers against those of people who had no ballet or gymnastics training, they found the ballet dancers moved with greater precision and grace. Not too surprising, right? What was surprising, to researchers at least, was the reason ballet dancers balanced better. The dancers used more muscle groups, even just when walking across a flat floor, than people who had no training. That indicates that dance training strengthens your nervous system's ability to coordinate muscle groups so you keep your balance.
Get a good night's rest
G. Sleep more than 7 hours a night.
Sleep deprivation (here are 5 signs you're sleep deprived) slows reaction time, and a study at California Pacific Medical Center shows that it's also directly related to falls. Researchers tracked nearly 3,000 older women and found that those who typically slept between 5 and 7 hours each night were 40% more likely to fall than those who slept longer.
3. Body Composition
I,Body Composition Measurements and What They Mean
Whether your main focus is rocking a bikini at the beach or living to be 100, there is one important piece of information that may get in the way: body composition.
Most people are familiar with weight and other bodily statistics; but they often overlook composition as an important metric for monitoring health. A measurement of the ratio of fat mass versus lean tissue, including muscle, bone, ligaments, tendons, and other organs. A higher overall body percentage has been linked to an increased risk for common diseases, including diabetes, high blood pressure, and other cardiovascular risks.
Body fat isn’t the only concern, though. The distribution of body fat is an important factor too. A high level of fat in the abdominal area tends to increase one’s risk for heart disease and cancer compared to fat that is evenly distributed throughout the entire body.
So how is body composition measured? A quick Google search will reveal a number of different ways to measure body mass and composition. At any rate, these 9 indicators are some of the most important factors to consider.
A. Weight
Weight is an overall measure of your body mass. This measurement includes all of the elements of your body – bones, blood, organs, muscles, and fat. A number of different factors contribute to your weight, including hereditary components, hormonal abnormalities, exercise, diet, and lifestyle. Even so, measuring body weight is a pretty straightforward calculation, usually made using a scale. Being underweight or overweight can significantly impact your physical and psychological wellbeing, so it is an important component in considering your overall health and wellness.
B. Body Fat
A component of the body that most “dieters” want to get rid of, body fat is actually an important component of the body for overall health. More technically known as adipose tissue, body fat is a spongy tissue that is stored in the bones, organs, central nervous system, and muscles. The amount needed in the body is different for men and women. Generally speaking, men should have at least 2 to 5 percent body fat while healthy women need anywhere from 10 to 13 percent for essential bodily functions. The excess fat in the body is known as nonessential fat and is where excess energy is stored. There are different ways to estimate or measure body fat, but one of the most effective calculations is to measure body fat by percentage.
C. BMI
Your BMI, or Body Mass Index, is a measurement of your weight versus your height. Your BMI is an important factor in considering overall health, as it can be an indicator of high overall body fat. This calculation can also be used to screen for specific health conditions that may be related to disproportionate weight. BMI is calculated by dividing your weight by your height.
D. Body Water
Body water is an important physiological measure that can significantly impact overall health. This factor is a measure of the water content in the various tissues, blood, bones, and other components of your body. This water contributes significantly to the human body both in terms of weight and volume. Maintaining the right amount of water in your body is part of fluid balance and homeostasis. The average adult male is approximately 70 percent water; however, most adults fall somewhere below 65 percent. A body fat scale is one of the only ways to estimate your total body water percentage at home.
E. Lean Mass
Your lean body mass is a calculation of the amount of weight your body carries that isn’t fat. Bodybuilders and fitness enthusiasts often focus on dropping weight while maintaining lean body mass; however, it can also present important information about your overall health. To measure your lean body mass, you must first identify your overall body fat percentage.
F. Visceral Fat Rating
Visceral fat is an extremely important calculation that present information regarding your overall health and your potential to develop a number of alarming health conditions. Visceral fat can be described as the body fat that surrounds the waist. It is stored deep under the skin and is generally wrapped around major organs, such as your liver, pancreas, and kidneys. This is an important component of your body, as it ensures there is appropriate distance between each organ. But too much visceral fat creates too much space and can lead to an increase in blood pressure and an increased risk of heart attack. Visceral fat can be calculated by measuring the largest parts around your waist and hips.
G. Muscle Mass
Muscle mass is a key measurement of the muscles in your body in pounds or kilograms. This measure plays an important role in your overall fitness, as muscles burn energy and fat all the time. As your muscles mass increases. Your body is able to burn calories or energy faster, which has the effect of increasing weight loss. Muscle mass includes the measurement of the smooth and skeletal muscles as well as water in the body.
H. Bone Mass
Bone mass is a measurement of the overall bone mineral density of your body. This measure provides an important snapshot of your overall bone health. Low bone density can be a key indicator of osteoporosis.
I. Daily Caloric Intake
Your caloric intake is a combination of all of the food you take in each day. Calories are used to measure the energy content of food and beverages. In order to lose weight, you need to eat fewer calories than your body needs for energy each day and vice versa.
Keeping track of each one of those measures can be quite a task, especially as you are using it to monitor your overall health. Thankfully, though, the iHealth Core Body Composition Scale can do it all for you. This scale measures and tracks these nine aspects of your body composition with medical-grade accuracy. Instead of just getting a measure of your weight and a limited view of your health, you have an accurate snapshot of your overall health.
II.How to Improve Body Composition
Reduce Your Fat Mass
As we mentioned, the different types of fat you can carry in your body play a large role in body composition. To dramatically improve body composition, a good place to start is with fat. Reducing fat mass is good for a number of reasons: it helps you to get smaller, places less strain on your body and internal organs, and build up muscle. To reduce fat mass, you can begin with diet and exercise. Exercises for fat loss usually depend on where you are carrying your fat. If you are like most people, the midsection is your problem section, so it is important to focus your attention there. Some exercises for fat loss include:
Weight Training
Sprints
Interval Workouts (On a Treadmill, etc)
Strength Training
Yoga
As far as diet goes, focus on increasing lean proteins such as poultry, eggs, seafood, tofu, and legumes. Also greatly increase your fruit and veggie intake, consuming between 5 and 9 servings of both daily.
2. Increase Your Lean Body Mass
Increasing lean body massmeans toning and building up lean muscle throughout your body. This is usually where you see the flat stomach, toned arms and legs, and a strong back. To increase lean body mass, you'll want to engage in certain exercises. Some include:
Cardio based Workouts Such as Running or Jogging
Cycling
Swimming
Aerobics
Strength Training (Pilates, Lifting Weights, Stretching)
A big part of increasing your lean body mass is maintaining it. This means that you should be constantly tracking your progress and keeping notes on your body fat percentage as you move forward. You don't want to be backsliding and not even know it! Keep track by taking weekly measurements, daily pictures, or personal assessment (sight, touch, etc). In addition to this, ensure that you get at least 9 hours of sleep each night, be sure to manage your stress through mindfulness exercises and the like, and take time to relax when you can.
3. Improve Your Diet and Devise a Health Plan
Eat plenty of vegetables - Eat a variety of colors and types of vegetables every day. Eat plenty of whole grains - At least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains. Choose low fat or fat free milk - These provide calcium and vitamin D to help keep your bones strong
3. CARDIOVASCULAR ENDURANCE
I.What is Cardiovascular Endurance
Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues. The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is. While this may help you get a little more bottom time from each tank of air, the real benefits are being more relaxed during each dive, experiencing less fatigue and being better able to respond to challenging currents, long swims and any emergencies that may arise. Essentially, a stronger, more efficient oxygen delivery system allows you to dive with greater ease in any situation.
II.How to Increase Cardiovascular Endurance
A. Increase Your Activity Level
You can't build cardio endurance while you're sitting on the couch. If you've previously been sedentary or sporadic with your exercise routine, it's time to get up and get going. Any activity you do will start building endurance today. As you do more and more of it and increase your intensity, you'll continue to gain more endurance.
What is it you like to do? It might be enough to start out with brisk walking, adding in some hills every now and then. If you're ready for more, work in some jogging or running. Cycling, rowing, riding the elliptical machine, taking a Zumba class or doing power yoga are all good ways to improve cardiovascular endurance.
As a guideline, the U.S. Department of Health and Human Services recommends adults get at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise each week. Moderate intensity exercise includes walking, jogging or riding your bike at a leisurely pace; vigorous exercises include running, rowing and cycling at a faster pace. For even greater benefits for your cardiovascular endurance, aim to get 300 minutes of moderate intensity cardio exercise or 150 minutes of vigorous cardio exercise each week.
B.Push Yourself Harder
Getting on the treadmill at the gym and reading a magazine while you walk at a pace of 3.5 miles per hour isn't doing you any harm, but it's also not getting you the best results. To really see gains in your fitness, you have to challenge your cardiovascular system. This causes your heart and lungs to adapt to the pressure and grow stronger.
So put away the magazine and put on some headphones. Play your favorite energizing music and push the pace up a few notches. Your workouts should get your heart rate up and make you sweat. During a moderate-intensity workout, you can still carry on a conversation, but during a vigorous workout, you might only be able to link a few words without needing to take a breath.
If you were walking at a pace of 3.5 miles per hour before, try pushing it up to 3.8 or 4 miles per hour. Or, start jogging. If you were jogging before, pick up the pace to a run. You don't have to maintain this pace throughout the workout to start, but adding in periods of more intense exercise will have greater benefits for your cardiovascular fitness.
C.Try Interval Training
You can do anything for 30 seconds. That's the beauty of interval training. For 30 to 60 seconds, you push yourself as hard as you can go and then you get some time to recover. Alternating these periods of all-out effort with periods of recovery throughout your workout can get your heart rate up higher than you would be able to in a steady-state cardio workout.
This can have marked and expeditious effects on your cardio fitness. According to a study published in 2018 in the Journal of Strength and Conditioning Research, just six sprint interval training sessions significantly improved endurance and aerobic capacity in trained runners. All participants improved their 3,000-meter sprint times and increased their times to exhaustion at 90 percent of maximal aerobic speed.
While you might not be at that level yet, you can still reap the benefits of including a few interval training sessions in your weekly workouts.
You can do interval workouts on the track or treadmill, on a bicycle or stationary bike, and on a rowing machine or elliptical trainer. Simply warm up at an easy pace for five minutes; then increase your pace to your max effort. Hold it there for 30 to 60 seconds; then drop your pace back down for 30 to 60 seconds. When your heart rate and breathing stabilize again, drive the pace back up. Continue to alternate for about 20 minutes; then cool down.
D.Do Circuit Training
Not only traditional cardio exercise can be used to improve endurance; your resistance training routine can also be structured in such as way that it tests your muscular and your cardiovascular strength.
Unlike traditional weight training in which you do a set, rest, then do another set, circuit training has you moving from one exercise to the next with no rest between sets. For example, you would do a set of pushups, followed by a set of squats, then mountain climbers, rows, thrusters and walking lunges. After a brief rest, you repeat the round one to four more times.
You can do each exercise for a set number of reps (eight to 12) or you can set a timer and do each exercise for 30 to 60 seconds. Perform as many repetitions of each exercise as you can in that time frame.
If you really want to test your heart and lungs, jump on the treadmill or stair climber for 30 minutes after your circuit workout.
E.Keep Your Body Guessing
Running may be your activity of choice, but you're not doing your cardiovascular system or the rest of your body any favors by only running. Doing the same activity all the time can lead to stagnancy in your fitness routine, and it can also lead to repetitive stress injuries.
That doesn't mean you can't run. It just means you should do other activities too. Instead of running five days a week, run two days and then row or take an aerobics class on the other three days. This pushes your body in new ways to make it adapt to novel challenges.
F,Set Some Goals
Maybe you want to be able to run a mile without stopping, or run a marathon. In order to reach your goals, you have to set mini-goals. If you have a particular race or other competition in mind, find a training plan or a group of training partners to keep you on track.
4. Flexibility
Stretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility.
Continue reading to learn more about the benefits of developing a flexible, healthy body.
6 benefits of flexibility
Improved flexibility produces a wide range of physical benefits and can have a positive effect on your overall well-being. Here are a few ways that increased flexibility is likely to help you.
1. Fewer injuries
Once you develop strength and flexibility in your body you’ll be able to withstand more physical stress. Plus, you’ll rid your body of any muscle imbalances, which will reduce your chance of getting injured during physical activity. Correcting muscle imbalances requires a combination of strengthening the underactive muscles and stretching the overactive (tight) ones.
2. Less pain
Your body is likely to feel better overall once you work on lengthening and opening your muscles. When your muscles are looser and less tense, you’ll experience fewer aches and pains. Plus, you may be less likely to experience muscle cramps.
3. Improved posture and balance
When you focus on increasing muscular flexibility your posture is likely to improve. Working out your body allows you to have proper alignment and correct any imbalances. Plus, with an increased range of motion you may find it easier to sit or stand in certain ways. Yoga has been shown to improve balance.
4. A positive state of mind
Regularly engaging in poses that stretch and open up your body can bring about feelings of relaxation. The physical benefits can extend to a relaxed state of mind. You may find it easier to unwind once your body feels better.
5. Greater strength
It’s important to increase strength as you become more flexible. This ensures your muscles will have the right amount of tension so that they’re strong enough to support you and your movements, allowing you to become more physically fit.
6. Improved physical performance
Once you increase your flexibility to allow greater movement in your body you’ll be able to perform better physically. This is in part because your muscles are working more effectively.
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How to become more flexible
Practice these poses as often as possible to increase flexibility. They can be done as part of a workout routine or on their own at any time throughout the day. Make sure your body is properly warmed up before doing any of these exercises. Do these exercises at least 4 times per week for 10–20 minutes at a time.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Muscles worked:
hamstrings
gluteus maximus
deltoids
triceps
quadriceps
To do this:
Come onto all fours with your hands under your wrists and your knees under your hips.
Press into your hands as you tuck your toes under and lift your knees, keeping your heels lifted.
Extend through your spine and lift your sitting bones up toward the ceiling.
Bend your knees slightly and press into all of the parts of your hands.
Bring your head in line with your upper arms or relax your neck and tuck your chin into your
chest.
Focus on stretching and strengthening your body.
Hold this pose for up to a minute at a time.
Do the pose 3–5 times after a short rest or in between other poses.
2. Sun Salutations (Surya Namaskar)
You can alternate the speed at which you do Sun Salutations. Doing Sun Salutations slowly will help you to increase your flexibility, while doing them at a medium pace will help to tone your muscles.
Muscles worked:
spinal extensors
trapezius
abdominals
quadriceps
hamstrings
To do this:
Bring your hands together in prayer pose at the front of your chest.
Inhale as you lift up your arms and bend back slightly.
Exhale and hinge at the hips. Fold forward until your hands are touching the ground.
Inhale to bring your right leg back to a low lunge.
Inhale to bring your left foot back into Plank.
Exhale to lower your knees, chest, and chin to the floor.
Inhale as you lift your chest up into Cobra.
Exhale to press into Downward-Facing Dog.
Inhale to bring your right leg forward.
10. Exhale to step your left foot forward into a standing forward bend.
11. Inhale to lift up your arms and bend back slightly.
12. Exhale and return your hands to Prayer Pose.
13. Do 5–10 Sun Salutations.
3. Triangle Pose (Trikonasana)
Muscles worked:
latissimus dorsi
internal oblique
gluteus maximus and medius
hamstrings
quadriceps
To do this:
Bring your feet apart so they’re wider than your hips with your right toes turned to the right and your left toes slightly turned to the right.
Lift your arms so they’re parallel to the floor with your palms facing down.
Hinge at the right hip to extend forward, reaching out through your right fingertips.
Then, lower your right hand to your leg, a block, or the floor.
Extend your left arm up toward the ceiling with your palm facing away from your body.
Turn your gaze to look in any direction.
Hold this pose for 30 seconds.
Do the opposite side.
4. Intense Side Stretch Pose (Parsvottanasana)
Muscles worked:
erector spinal
pelvic muscles
quadriceps
hamstrings
To do this:
Stand with your right foot in front facing forward and your left foot slightly back and at an angle.
The right heel should be in line with the left heel and your feet should be about 4 feet apart.
Bring your hands to your hips and make sure your hips are facing forward.
Slowly exhale to hinge at the hips to bring your torso forward on the right side, stopping when it’s parallel to the floor.
Then, allow your torso to fold forward as you place your fingertips on the floor or on blocks on either side of your right foot.
Drop your head down and tuck your chin into your chest.
Press firmly into both feet and focus on dropping your left hip and torso down.
Hold this pose for 30 seconds.
Do the opposite side.
5. Two-knee spinal twist
Muscles worked:
erector spinal
rectus abdominis
trapezius
pectoralis major
Lie on your back and bring your knees to your chest.
Extend your arms to the side with your palms facing down.
Slowly drop your legs down to the left side, keeping your knees together.
You can use a cushion under your knees or in between your knees.
Your gaze may be in any direction.
Breathe deeply and focus on letting go of tension.
Hold this pose for 3–5 minutes.
Do the opposite side.
6. Extended Puppy Pose
Muscles worked:
deltoids
trapezius
erector spinae
triceps
Come onto all fours in a tabletop position.
Bring your hands forward slightly and come onto your toes with your heels lifted.
Sink your buttocks halfway down toward your heels.
Keep your arms active and your elbows lifted.
Place your forehead on the floor or a blanket.
Hold this pose for 3–5 minutes.
The bottom line
Taking steps to become more flexible can be a great way to connect to yourself and your body. You’re likely to feel more balanced and better overall once your body is more open, strong, and flexible.
Be cautious about starting a stretching program if you have a chronic condition or injury. If you have any health concerns speak to your doctor or physical therapist to decide upon the best approach.
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5. Muscular Endurance & Muscular Strength
Muscular Strength and Endurance
Muscular strength and endurance are two important parts of your body’s ability to move, lift things and do day-to-day activities. Muscular strength is the amount of force you can put out or the amount of weight you can lift. Muscular endurance is how many times you can move that weight without getting exhausted (very tired).
Benefits of Muscular Strength and Endurance
Muscular strength and endurance are important for many reasons:
Increase your ability to do activities like opening doors, lifting boxes or chopping wood without getting tired.
Reduce the risk of injury.
Help you keep a healthy body weight.
Lead to healthier, stronger muscles and bones.
Improve confidence and how you feel about yourself.
Give you a sense of accomplishment.
Allow you to add new and different activities to your exercise program.
Improving Muscular Strength and Endurance
There are many ways to improve muscular strength and endurance. A gym or fitness centre is a good place to go if you’re interested in doing resistance training (also called strength training, weight training or weight lifting). This involves working a muscle or group of muscles against resistance to increase strength and power.
Resistance training can include using:
Equipment like medicine balls or weight machines
Resistance tubes or bands during exercises
Your own body as a weight, as you would do during push-ups or sit-ups
Of course, you don’t have to go to a gym or buy exercise equipment to improve muscular strength and endurance. Doing normal daily activities like lifting groceries or walking up and down stairs can also help. You can also do many exercises at home that don’t need equipment, such as push-ups and sit-ups. All you have to do is challenge your muscles to work harder or longer than they usually do.
Remember, if you’re going to do strengthening exercises that involve lifting, it’s important to use the correct techniques.
1.AGILITY
What is Agility Agility refers to the quality of quickness or resourcefulness that can relate to your physical or mental abilities.
Being agile is not a natural trait, so you've got every chance of improving your ability. If you do the right things, you can quickly see improvements in both your physical and mental agility.
How to Improve Physical Agility
A,Improve your balance. Practice balancing exercises to increase overall agility. This not only
strengthens your muscles, it also helps focus your activity on a small scale.Try standing on one leg with your other leg out in front of you. After holding it for ten seconds, switch legs and do the same. You can also use a mirror to ensure that your legs are straight. Do handstands or cartwheels when you feel you've mastered beginner's balancing. These will help you improve your coordination as well as your balance.Make sure your weight is distributed evenly. You don't want to injure or strain certain areas when all your body should be working together
B Train with weights. There are multiple types of exercises that you can do that focus on different muscle groups. Work progressively, starting with handheld weights and moving to heavier weights as you build up strength. Do squats and deadlifts to strengthen the muscles in your legs and hamstrings. You can hold one hand weight in each hand while you perform the squat or deadlift, although deadlifts traditionally call for barbells. You can also use a barbell for squats. If you choose this option, place the barbell over your shoulder. You can do bench presses or other arm exercises. This increases your arm strength, which in turn will help you with activities such as throwing and catching.
C. Perform cone taps. Place one cone in front of you. Lift one leg high, gently tapping the top of the cone with the ball of your foot before returning it to resting position. Repeat with the opposite foot. Switch back and forth for three sets of 30-second drills.This exercise strengthens feet muscles and ankles. It also makes you lighter on your feet and increases foot coordination Try to not trip over the cone. If you find you are knocking over the cone, slow your movements down until you are no longer hitting the cone. Once you've mastered this exercise at one level, increase your speed to gain more skill and balance. You can also add more 30 second repetitions
D. Do ladder drills. Using an agility ladder, which is about 10 yards (9 m) long with 18 inch (45.7 cm) blocks, run through each rung of the ladder slowly. On each step, pump your arms high and bring your knee up to your chest, changing arms and legs as you make your way through the ladder. Once at the end of the ladder, return to where you started to complete one drill. Complete each drill you perform 2 to 4 times, increasing repetitions once as you get better at them. You can also increase your speed as you improve.If you do not have an agility ladder, you can create your own with sticks and string or with tape
E. Run suicide runs. Start by running about 20 feet (6 m) away. As soon as you reach that point, turn around and run back to where you began. Without stopping, turn around and run 30 feet (9.1 m) away, then return back to start. Finally, without stopping, turn and run 40 feet (12.2 m) away, then return back to start.
Complete multiple cycles of these runs for the best results. You can also extend the distance once the initial runs become too easy for you.
These are great ways to improve your strength, speed, balance, and precision. Do these a few times a week to fully see the benefits.
F. Jump hurdle drills. Set up a 5-10 count row of 6 or 12 inch (15.2 or 30.5 cm) hurdles in a straight line. Starting beside the first hurdle, jump over it with your first leg, pausing for a few seconds before you drop your other leg to stand in between the first two hurdles. Jump back over the first hurdle, returning to start. After this, repeat the same lateral jump across block 1 and then block 2 before moving back to start. Follow the same pattern for all the blocks, jumping over all of the hurdles before returning to start. Repeat with your other side, turning around and leading with your opposite leg.
How to Improve Your Mental Agility
A. Eat the right breakfast foods. Waking up each day with a diet full of vitamins, minerals, and antioxidants can boost your mental capacity over time. There is also the added benefit of increasing your immune system and improving your health.
Choosing a hard-boiled egg rich in cohline, which is type of B vitamin, can increase your verbal and visual performance.There is also a recent study that links this vitamin to a decrease in dementia.
Eat foods rich in zinc, such as bran cereal. Zinc plays a pivotal role in cognitive stability and memory formation. There is also the bonus effect of improving your skin tone.
Eat antioxidant-rich fruits and vegetables. They provide your brain with necessary nutrients that they may not be receiving from other things in your diet. They help increase mental capacity and memory.
A small amount of caffeine first thing in the morning from a cup of coffee or caffeinated tea can help improve your mental performance and memory as well as increase your concentration.
B. Exercise during the day. You can do a short workout at any point during the day to increase mental performance. It also helps with mental health and agility by reducing stress, boosting mood-improving chemicals in your brain, relieving anxiety, increase relaxation, and increasing creativity.
Doing exercises such as aerobics releases vital neurotransmitters that increase concentration levels and brain power as well as help you focus. Cardiovascular workouts can also increase the production of brain cells in your hippocampus, which is the part of your brain that is responsible for learning and memory.
You can go for a brisk walk, a jog, or a run if you prefer to be outside. If you prefer the indoors or in harsh weather conditions, use a stationary bike or treadmill. Do these exercises for 45-60 minutes, four days a week.Not only will it help your mental state, it will also help with physical agility as well.
C . Read more. Whether it's the latest thriller, a classic novel, or your favorite magazine, reading engages many parts of your brain linked with memory, cognition, and imagination. Your brain imagines environments and people and your brain supplies voices for dialogue. Even with simple sentences, your brain must recall meanings of words and concepts, encouraging brain development. Reading also improves mood and increases relaxation.[
Pick any type of reading that most excites you. As long as you are engaged and enjoying it, your mind will be engaged.
D. Play games. Whether it's a video game or a traditional mind puzzle, games test multiple skills and opens neural pathways. Choose those games that require skill and multiple levels of cognition to help improve focus and memory retention. Play the game a few days a week to engage your mind and increase your cognition.
You can complete Sudoku, crossword puzzles, or other games that test your reasoning skills to keep your mind agile. Also try trivia based games to build your brain muscles and improve memory.[
Even if you are older with no previous experience or not a huge gamer, pick a video game that you can enjoy, such as a driving or puzzle game. This will give you a sense of entertainment while improving your mental capacity as well.
There are also online platforms such as Luminosity.com that provide a multitude of games to increase mental agility. Luminosity bases their games of scientific research and tailors the games you play to the areas of your mind that you want to improve.
E. Learn something new. Learn a new way to complete your normal routine and your everyday tasks You can also pick up a new instrument, learn a new language, travel to new places, or even eat new foods. These tasks help your brain create new neural pathways. Difficult, new tasks increase brain function and memory retention. This works your brain in new ways and reaches unfamiliar mental territory.
F. Collaborate with others. Whether it is at work or at home, work with other people on projects. This gets you out of your familiar mindset and forces you to work with other people in mind. Try seeing the project from their point of view or incorporate their ideas into your own. This encourages you to see something in a new way and approach it from a different angle, which helps keep your brain quick.
2. BALANCE.
I. Try these three moves to see how well you can balance.
On both feet: Stand with feet together, anklebones touching, and arms folded across chest; then close your eyes. Have someone time you: Though it's normal to sway a little, you should be able to stand for 60 seconds without moving your feet. Next, place one foot directly in front of the other and close your eyes. You should be able to stand for at least 38 seconds on both sides.
On one foot: Stand on one foot and bend other knee, lifting nonsupporting foot off floor without letting it touch standing leg. (Do this in a doorway so you can grab the sides if you start to fall.) Repeat with eyes closed. People age 60 and younger can typically hold the pose for about 29 seconds with their eyes open, 21 seconds with their eyes closed. People age 61 and older: 22 seconds with eyes open, 10 seconds with eyes closed.
On ball of foot: Stand on one foot with hands on hips, and place nonsupporting foot against inside knee of standing leg. Raise heel off floor and hold the pose—you should be able to do so for 25 seconds.
II. How to improve Balance
A.Stand on one leg
Try to do this while you are washing the dishes, suggests Laskowski. When you can hold the pose for 30 seconds on each side, stand on a less stable surface, such as a couch cushion; to increase the challenge even more, do it with your eyes closed.
Balance on a wobble board
It's one of a few gym gizmos designed to challenge your stability. Participants in one study improved with three training sessions a week, each just 6 minutes long. Here's how to do it: Stand on the board, feet shoulder-width apart, abs tight, and rock forward and back and side to side for a minute at a time. (Hold a chair for support, if needed.) Work up to 2 minutes, without holding on or letting the edges of the device touch the floor. "Keep injecting novelty into your routine," says Millar. "Push yourself to try something new, and you'll boost both balance and overall health."
B.Take a tai chi class
A study of tai chi practitioners in their mid-60s found that on measures of stability, most scored around the 90th percentile of the American Fitness Standards. Additionally, a review of 18 trials including nearly 4,000 participants found that people participating in tai chi were less likely to fall than those who took part in basic stretching programs or made lifestyle changes. Yoga works, too: According to Temple University research, women 65 and older who took twice-weekly yoga classes for 9 weeks increased ankle flexibility and showed more confidence in walking. That last part is important, says lead researcher Jinsup Song, PhD, "because when people are fearful of losing balance, they tend to do less to challenge themselves." That fear doesn't plague only the elderly: A Howard University study found that among those 65 and older, 22% had already become fearful of falling.
Try this yoga pose for better balance:
Tricky Kitty Yoga Pose For Balance And Core Strength by Prevention
C.Walk heel to toe
The same sobriety field test cops give drunk drivers also improves balance. Take 20 steps forward, heel to toe. Then walk backward, with toe to heel, in a straight line.
D.Do squats
Sturdy legs can help prevent a stumble from turning into a fall, says Comana. To build quads, start with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor (or as close as you can get), then contract glutes as you stand back up. Aim for 3 sets of 10, with a 1-minute break after each set.
E.Practice the force
It takes muscle strength to get out of a chair, but it takes muscle force to do it quickly. "That force of the ability to get your leg in the right place in a nanosecond—is important in preventing falls," says Comana. We lose muscle force faster than strength, and according to new research, it takes older women longer to build it back up. Try this move: Instead of gingerly rising from a chair, once in a while leap out of it so forcefully that you need to take a few running steps after you do so. (You can use your arms to gain momentum.) "The explosiveness of that action builds power," says Comana. Side-to-side and back-to-front muscle movements have the same effect, such as when you play tennis or basketball.
F.Take up ballet
When researchers measured muscle movements of a group of professional ballet dancers against those of people who had no ballet or gymnastics training, they found the ballet dancers moved with greater precision and grace. Not too surprising, right? What was surprising, to researchers at least, was the reason ballet dancers balanced better. The dancers used more muscle groups, even just when walking across a flat floor, than people who had no training. That indicates that dance training strengthens your nervous system's ability to coordinate muscle groups so you keep your balance.
Get a good night's rest
G. Sleep more than 7 hours a night.
Sleep deprivation (here are 5 signs you're sleep deprived) slows reaction time, and a study at California Pacific Medical Center shows that it's also directly related to falls. Researchers tracked nearly 3,000 older women and found that those who typically slept between 5 and 7 hours each night were 40% more likely to fall than those who slept longer.
3. Body Composition
I,Body Composition Measurements and What They Mean
Whether your main focus is rocking a bikini at the beach or living to be 100, there is one important piece of information that may get in the way: body composition.
Most people are familiar with weight and other bodily statistics; but they often overlook composition as an important metric for monitoring health. A measurement of the ratio of fat mass versus lean tissue, including muscle, bone, ligaments, tendons, and other organs. A higher overall body percentage has been linked to an increased risk for common diseases, including diabetes, high blood pressure, and other cardiovascular risks.
Body fat isn’t the only concern, though. The distribution of body fat is an important factor too. A high level of fat in the abdominal area tends to increase one’s risk for heart disease and cancer compared to fat that is evenly distributed throughout the entire body.
So how is body composition measured? A quick Google search will reveal a number of different ways to measure body mass and composition. At any rate, these 9 indicators are some of the most important factors to consider.
A. Weight
Weight is an overall measure of your body mass. This measurement includes all of the elements of your body – bones, blood, organs, muscles, and fat. A number of different factors contribute to your weight, including hereditary components, hormonal abnormalities, exercise, diet, and lifestyle. Even so, measuring body weight is a pretty straightforward calculation, usually made using a scale. Being underweight or overweight can significantly impact your physical and psychological wellbeing, so it is an important component in considering your overall health and wellness.
B. Body Fat
A component of the body that most “dieters” want to get rid of, body fat is actually an important component of the body for overall health. More technically known as adipose tissue, body fat is a spongy tissue that is stored in the bones, organs, central nervous system, and muscles. The amount needed in the body is different for men and women. Generally speaking, men should have at least 2 to 5 percent body fat while healthy women need anywhere from 10 to 13 percent for essential bodily functions. The excess fat in the body is known as nonessential fat and is where excess energy is stored. There are different ways to estimate or measure body fat, but one of the most effective calculations is to measure body fat by percentage.
C. BMI
Your BMI, or Body Mass Index, is a measurement of your weight versus your height. Your BMI is an important factor in considering overall health, as it can be an indicator of high overall body fat. This calculation can also be used to screen for specific health conditions that may be related to disproportionate weight. BMI is calculated by dividing your weight by your height.
D. Body Water
Body water is an important physiological measure that can significantly impact overall health. This factor is a measure of the water content in the various tissues, blood, bones, and other components of your body. This water contributes significantly to the human body both in terms of weight and volume. Maintaining the right amount of water in your body is part of fluid balance and homeostasis. The average adult male is approximately 70 percent water; however, most adults fall somewhere below 65 percent. A body fat scale is one of the only ways to estimate your total body water percentage at home.
E. Lean Mass
Your lean body mass is a calculation of the amount of weight your body carries that isn’t fat. Bodybuilders and fitness enthusiasts often focus on dropping weight while maintaining lean body mass; however, it can also present important information about your overall health. To measure your lean body mass, you must first identify your overall body fat percentage.
F. Visceral Fat Rating
Visceral fat is an extremely important calculation that present information regarding your overall health and your potential to develop a number of alarming health conditions. Visceral fat can be described as the body fat that surrounds the waist. It is stored deep under the skin and is generally wrapped around major organs, such as your liver, pancreas, and kidneys. This is an important component of your body, as it ensures there is appropriate distance between each organ. But too much visceral fat creates too much space and can lead to an increase in blood pressure and an increased risk of heart attack. Visceral fat can be calculated by measuring the largest parts around your waist and hips.
G. Muscle Mass
Muscle mass is a key measurement of the muscles in your body in pounds or kilograms. This measure plays an important role in your overall fitness, as muscles burn energy and fat all the time. As your muscles mass increases. Your body is able to burn calories or energy faster, which has the effect of increasing weight loss. Muscle mass includes the measurement of the smooth and skeletal muscles as well as water in the body.
H. Bone Mass
Bone mass is a measurement of the overall bone mineral density of your body. This measure provides an important snapshot of your overall bone health. Low bone density can be a key indicator of osteoporosis.
I. Daily Caloric Intake
Your caloric intake is a combination of all of the food you take in each day. Calories are used to measure the energy content of food and beverages. In order to lose weight, you need to eat fewer calories than your body needs for energy each day and vice versa.
Keeping track of each one of those measures can be quite a task, especially as you are using it to monitor your overall health. Thankfully, though, the iHealth Core Body Composition Scale can do it all for you. This scale measures and tracks these nine aspects of your body composition with medical-grade accuracy. Instead of just getting a measure of your weight and a limited view of your health, you have an accurate snapshot of your overall health.
II.How to Improve Body Composition
Reduce Your Fat Mass
As we mentioned, the different types of fat you can carry in your body play a large role in body composition. To dramatically improve body composition, a good place to start is with fat. Reducing fat mass is good for a number of reasons: it helps you to get smaller, places less strain on your body and internal organs, and build up muscle. To reduce fat mass, you can begin with diet and exercise. Exercises for fat loss usually depend on where you are carrying your fat. If you are like most people, the midsection is your problem section, so it is important to focus your attention there. Some exercises for fat loss include:
Weight Training
Sprints
Interval Workouts (On a Treadmill, etc)
Strength Training
Yoga
As far as diet goes, focus on increasing lean proteins such as poultry, eggs, seafood, tofu, and legumes. Also greatly increase your fruit and veggie intake, consuming between 5 and 9 servings of both daily.
2. Increase Your Lean Body Mass
Increasing lean body massmeans toning and building up lean muscle throughout your body. This is usually where you see the flat stomach, toned arms and legs, and a strong back. To increase lean body mass, you'll want to engage in certain exercises. Some include:
Cardio based Workouts Such as Running or Jogging
Cycling
Swimming
Aerobics
Strength Training (Pilates, Lifting Weights, Stretching)
A big part of increasing your lean body mass is maintaining it. This means that you should be constantly tracking your progress and keeping notes on your body fat percentage as you move forward. You don't want to be backsliding and not even know it! Keep track by taking weekly measurements, daily pictures, or personal assessment (sight, touch, etc). In addition to this, ensure that you get at least 9 hours of sleep each night, be sure to manage your stress through mindfulness exercises and the like, and take time to relax when you can.
3. Improve Your Diet and Devise a Health Plan
Eat plenty of vegetables - Eat a variety of colors and types of vegetables every day. Eat plenty of whole grains - At least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains. Choose low fat or fat free milk - These provide calcium and vitamin D to help keep your bones strong
3. CARDIOVASCULAR ENDURANCE
I.What is Cardiovascular Endurance
Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues. The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is. While this may help you get a little more bottom time from each tank of air, the real benefits are being more relaxed during each dive, experiencing less fatigue and being better able to respond to challenging currents, long swims and any emergencies that may arise. Essentially, a stronger, more efficient oxygen delivery system allows you to dive with greater ease in any situation.
II.How to Increase Cardiovascular Endurance
A. Increase Your Activity Level
You can't build cardio endurance while you're sitting on the couch. If you've previously been sedentary or sporadic with your exercise routine, it's time to get up and get going. Any activity you do will start building endurance today. As you do more and more of it and increase your intensity, you'll continue to gain more endurance.
What is it you like to do? It might be enough to start out with brisk walking, adding in some hills every now and then. If you're ready for more, work in some jogging or running. Cycling, rowing, riding the elliptical machine, taking a Zumba class or doing power yoga are all good ways to improve cardiovascular endurance.
As a guideline, the U.S. Department of Health and Human Services recommends adults get at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise each week. Moderate intensity exercise includes walking, jogging or riding your bike at a leisurely pace; vigorous exercises include running, rowing and cycling at a faster pace. For even greater benefits for your cardiovascular endurance, aim to get 300 minutes of moderate intensity cardio exercise or 150 minutes of vigorous cardio exercise each week.
B.Push Yourself Harder
Getting on the treadmill at the gym and reading a magazine while you walk at a pace of 3.5 miles per hour isn't doing you any harm, but it's also not getting you the best results. To really see gains in your fitness, you have to challenge your cardiovascular system. This causes your heart and lungs to adapt to the pressure and grow stronger.
So put away the magazine and put on some headphones. Play your favorite energizing music and push the pace up a few notches. Your workouts should get your heart rate up and make you sweat. During a moderate-intensity workout, you can still carry on a conversation, but during a vigorous workout, you might only be able to link a few words without needing to take a breath.
If you were walking at a pace of 3.5 miles per hour before, try pushing it up to 3.8 or 4 miles per hour. Or, start jogging. If you were jogging before, pick up the pace to a run. You don't have to maintain this pace throughout the workout to start, but adding in periods of more intense exercise will have greater benefits for your cardiovascular fitness.
C.Try Interval Training
You can do anything for 30 seconds. That's the beauty of interval training. For 30 to 60 seconds, you push yourself as hard as you can go and then you get some time to recover. Alternating these periods of all-out effort with periods of recovery throughout your workout can get your heart rate up higher than you would be able to in a steady-state cardio workout.
This can have marked and expeditious effects on your cardio fitness. According to a study published in 2018 in the Journal of Strength and Conditioning Research, just six sprint interval training sessions significantly improved endurance and aerobic capacity in trained runners. All participants improved their 3,000-meter sprint times and increased their times to exhaustion at 90 percent of maximal aerobic speed.
While you might not be at that level yet, you can still reap the benefits of including a few interval training sessions in your weekly workouts.
You can do interval workouts on the track or treadmill, on a bicycle or stationary bike, and on a rowing machine or elliptical trainer. Simply warm up at an easy pace for five minutes; then increase your pace to your max effort. Hold it there for 30 to 60 seconds; then drop your pace back down for 30 to 60 seconds. When your heart rate and breathing stabilize again, drive the pace back up. Continue to alternate for about 20 minutes; then cool down.
D.Do Circuit Training
Not only traditional cardio exercise can be used to improve endurance; your resistance training routine can also be structured in such as way that it tests your muscular and your cardiovascular strength.
Unlike traditional weight training in which you do a set, rest, then do another set, circuit training has you moving from one exercise to the next with no rest between sets. For example, you would do a set of pushups, followed by a set of squats, then mountain climbers, rows, thrusters and walking lunges. After a brief rest, you repeat the round one to four more times.
You can do each exercise for a set number of reps (eight to 12) or you can set a timer and do each exercise for 30 to 60 seconds. Perform as many repetitions of each exercise as you can in that time frame.
If you really want to test your heart and lungs, jump on the treadmill or stair climber for 30 minutes after your circuit workout.
E.Keep Your Body Guessing
Running may be your activity of choice, but you're not doing your cardiovascular system or the rest of your body any favors by only running. Doing the same activity all the time can lead to stagnancy in your fitness routine, and it can also lead to repetitive stress injuries.
That doesn't mean you can't run. It just means you should do other activities too. Instead of running five days a week, run two days and then row or take an aerobics class on the other three days. This pushes your body in new ways to make it adapt to novel challenges.
F,Set Some Goals
Maybe you want to be able to run a mile without stopping, or run a marathon. In order to reach your goals, you have to set mini-goals. If you have a particular race or other competition in mind, find a training plan or a group of training partners to keep you on track.
4. Flexibility
Stretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility.
Continue reading to learn more about the benefits of developing a flexible, healthy body.
6 benefits of flexibility
Improved flexibility produces a wide range of physical benefits and can have a positive effect on your overall well-being. Here are a few ways that increased flexibility is likely to help you.
1. Fewer injuries
Once you develop strength and flexibility in your body you’ll be able to withstand more physical stress. Plus, you’ll rid your body of any muscle imbalances, which will reduce your chance of getting injured during physical activity. Correcting muscle imbalances requires a combination of strengthening the underactive muscles and stretching the overactive (tight) ones.
2. Less pain
Your body is likely to feel better overall once you work on lengthening and opening your muscles. When your muscles are looser and less tense, you’ll experience fewer aches and pains. Plus, you may be less likely to experience muscle cramps.
3. Improved posture and balance
When you focus on increasing muscular flexibility your posture is likely to improve. Working out your body allows you to have proper alignment and correct any imbalances. Plus, with an increased range of motion you may find it easier to sit or stand in certain ways. Yoga has been shown to improve balance.
4. A positive state of mind
Regularly engaging in poses that stretch and open up your body can bring about feelings of relaxation. The physical benefits can extend to a relaxed state of mind. You may find it easier to unwind once your body feels better.
5. Greater strength
It’s important to increase strength as you become more flexible. This ensures your muscles will have the right amount of tension so that they’re strong enough to support you and your movements, allowing you to become more physically fit.
6. Improved physical performance
Once you increase your flexibility to allow greater movement in your body you’ll be able to perform better physically. This is in part because your muscles are working more effectively.
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How to become more flexible
Practice these poses as often as possible to increase flexibility. They can be done as part of a workout routine or on their own at any time throughout the day. Make sure your body is properly warmed up before doing any of these exercises. Do these exercises at least 4 times per week for 10–20 minutes at a time.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Muscles worked:
hamstrings
gluteus maximus
deltoids
triceps
quadriceps
To do this:
Come onto all fours with your hands under your wrists and your knees under your hips.
Press into your hands as you tuck your toes under and lift your knees, keeping your heels lifted.
Extend through your spine and lift your sitting bones up toward the ceiling.
Bend your knees slightly and press into all of the parts of your hands.
Bring your head in line with your upper arms or relax your neck and tuck your chin into your
chest.
Focus on stretching and strengthening your body.
Hold this pose for up to a minute at a time.
Do the pose 3–5 times after a short rest or in between other poses.
2. Sun Salutations (Surya Namaskar)
You can alternate the speed at which you do Sun Salutations. Doing Sun Salutations slowly will help you to increase your flexibility, while doing them at a medium pace will help to tone your muscles.
Muscles worked:
spinal extensors
trapezius
abdominals
quadriceps
hamstrings
To do this:
Bring your hands together in prayer pose at the front of your chest.
Inhale as you lift up your arms and bend back slightly.
Exhale and hinge at the hips. Fold forward until your hands are touching the ground.
Inhale to bring your right leg back to a low lunge.
Inhale to bring your left foot back into Plank.
Exhale to lower your knees, chest, and chin to the floor.
Inhale as you lift your chest up into Cobra.
Exhale to press into Downward-Facing Dog.
Inhale to bring your right leg forward.
10. Exhale to step your left foot forward into a standing forward bend.
11. Inhale to lift up your arms and bend back slightly.
12. Exhale and return your hands to Prayer Pose.
13. Do 5–10 Sun Salutations.
3. Triangle Pose (Trikonasana)
Muscles worked:
latissimus dorsi
internal oblique
gluteus maximus and medius
hamstrings
quadriceps
To do this:
Bring your feet apart so they’re wider than your hips with your right toes turned to the right and your left toes slightly turned to the right.
Lift your arms so they’re parallel to the floor with your palms facing down.
Hinge at the right hip to extend forward, reaching out through your right fingertips.
Then, lower your right hand to your leg, a block, or the floor.
Extend your left arm up toward the ceiling with your palm facing away from your body.
Turn your gaze to look in any direction.
Hold this pose for 30 seconds.
Do the opposite side.
4. Intense Side Stretch Pose (Parsvottanasana)
Muscles worked:
erector spinal
pelvic muscles
quadriceps
hamstrings
To do this:
Stand with your right foot in front facing forward and your left foot slightly back and at an angle.
The right heel should be in line with the left heel and your feet should be about 4 feet apart.
Bring your hands to your hips and make sure your hips are facing forward.
Slowly exhale to hinge at the hips to bring your torso forward on the right side, stopping when it’s parallel to the floor.
Then, allow your torso to fold forward as you place your fingertips on the floor or on blocks on either side of your right foot.
Drop your head down and tuck your chin into your chest.
Press firmly into both feet and focus on dropping your left hip and torso down.
Hold this pose for 30 seconds.
Do the opposite side.
5. Two-knee spinal twist
Muscles worked:
erector spinal
rectus abdominis
trapezius
pectoralis major
Lie on your back and bring your knees to your chest.
Extend your arms to the side with your palms facing down.
Slowly drop your legs down to the left side, keeping your knees together.
You can use a cushion under your knees or in between your knees.
Your gaze may be in any direction.
Breathe deeply and focus on letting go of tension.
Hold this pose for 3–5 minutes.
Do the opposite side.
6. Extended Puppy Pose
Muscles worked:
deltoids
trapezius
erector spinae
triceps
Come onto all fours in a tabletop position.
Bring your hands forward slightly and come onto your toes with your heels lifted.
Sink your buttocks halfway down toward your heels.
Keep your arms active and your elbows lifted.
Place your forehead on the floor or a blanket.
Hold this pose for 3–5 minutes.
The bottom line
Taking steps to become more flexible can be a great way to connect to yourself and your body. You’re likely to feel more balanced and better overall once your body is more open, strong, and flexible.
Be cautious about starting a stretching program if you have a chronic condition or injury. If you have any health concerns speak to your doctor or physical therapist to decide upon the best approach.
Healthline Challenges
Build strength and mobility with 25 days of movement
Our Wellness Wire newsletter’s free Move Your Body Challenge gives you step-by-step instructions for one simple exercise a day to help you build your own personal movement routine.
5. Muscular Endurance & Muscular Strength
Muscular Strength and Endurance
Muscular strength and endurance are two important parts of your body’s ability to move, lift things and do day-to-day activities. Muscular strength is the amount of force you can put out or the amount of weight you can lift. Muscular endurance is how many times you can move that weight without getting exhausted (very tired).
Benefits of Muscular Strength and Endurance
Muscular strength and endurance are important for many reasons:
Increase your ability to do activities like opening doors, lifting boxes or chopping wood without getting tired.
Reduce the risk of injury.
Help you keep a healthy body weight.
Lead to healthier, stronger muscles and bones.
Improve confidence and how you feel about yourself.
Give you a sense of accomplishment.
Allow you to add new and different activities to your exercise program.
Improving Muscular Strength and Endurance
There are many ways to improve muscular strength and endurance. A gym or fitness centre is a good place to go if you’re interested in doing resistance training (also called strength training, weight training or weight lifting). This involves working a muscle or group of muscles against resistance to increase strength and power.
Resistance training can include using:
Equipment like medicine balls or weight machines
Resistance tubes or bands during exercises
Your own body as a weight, as you would do during push-ups or sit-ups
Of course, you don’t have to go to a gym or buy exercise equipment to improve muscular strength and endurance. Doing normal daily activities like lifting groceries or walking up and down stairs can also help. You can also do many exercises at home that don’t need equipment, such as push-ups and sit-ups. All you have to do is challenge your muscles to work harder or longer than they usually do.
Remember, if you’re going to do strengthening exercises that involve lifting, it’s important to use the correct techniques.
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