5 Amazing tips to stay fit…

• what is physical fitness?…

Physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities.Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise,physical activity, and sufficient rest.

• Importance of physical fitness?… 

The Importance of Physical Fitness. A person who is fit is capable of living life to its fullest extent.Physical and mental fitness play very importantroles in your lives and people who are both,physically and mentally fit are less prone to medical conditions as well.

• Components of physical fitness?…

The 5 components of physical fitness that are most important, directly related to one’s health, and can be directly measured are: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

We all have an idea of what “fit” should look like. For some people, it means having a sleek Hollywood body, while others want to have massive muscles or a perfect hourglass figure.

But fitness isn’t defined by appearance! There are five components of physical fitness you need to consider:

1. Muscular Strength

This is the “power” that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.

The way to increase strength is to train with heavy weights, working in the 4 – 6 or 12 – 15 rep ranges. The heavier the weight, the fewer reps you should perform!

2. Muscular Endurance

Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.

The way to increase strength is to train with light weights, working in the 20 – 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.

3. Cardiovascular Endurance

Cardiovascular endurance is your body’s ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing.

The Cooper Run (running as far as possible in 12 minutes) is a test commonly used to assess cardiovascularendurance, but many trainers use the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a subject’s cardiovascular endurance.

4. Flexibility

Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness.

To test your flexibility, lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test (sitting on the floor and reaching toward your toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and beyond.

5. Body Fat Composition

Body fat composition refers to the amount of fat on your body. For example, a 100-pound person with a 25% body fat composition will have a lean body mass of 75 pounds.

To qualify as fit:

• Men must have a body fat composition lower than 17 percent
• Women must have a body fat composition lower than 24 percent

The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent body fat.

      

• What You Can Eat and What You Can’t

Each 5-Factor five-ingredient meal must include all five must-have food groups:

1. Protein (egg whites, fish, lean meats/poultry, fat-free dairy)
2. Complex carbohydrates (vegetables, sweet potato, wild rice, beans, lentils, oatmeal, quinoa)
3. Fiber (whole-grain cereal, beans, wild rice, flourless wheat bread, fruits and vegetableswith edible skins and seeds)
4. Healthy fat (from fish such as salmon, tuna, mackerel, sardines, rainbow trout, or peanut oil, olive oil, canola oil, sunflower oil, flaxseed)
5. Sugar-free drinks (water, sugar-free soda, coffee, tea, or an unsweetened energy drink)

The 5-Factor Diet doesn’t mention alcohol specifically, but on the diet’s “cheat day” you may eat or drink anything you like.

• Level of Effort: Medium

Limitations: You can eat anything you want on your weekly “cheat day.” Otherwise, all your meals should be limited to dishes made with foods from the five must-have groups mentioned above.

Cooking and shopping: You’ll spend minimal time and effort on cooking if you stock your refrigerator and pantry with Pasternak’s top picks for 5-Factor foods.

Packaged foods or meals: No.

In-person meetings: No.

Exercise: Required. The plan depends on exercise as much as diet. You must do the 25-minute 5-Factor workout five days a week.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarians and vegans: You can easily modify the 5-Factor Diet for vegetarian andvegan diets, though the protein sources for vegans are somewhat limited.

Gluten-free: The breads Pasternak allows are flour-free. You may substitute gluten-free alternatives as long as they are low-sugar.

Low-salt, low-fat: The plan is already geared toward low-fat and low-salt foods and may be adjusted further if needed.

• What Else You Should Know

Cost: Just your groceries. You’ll spend roughly the same amount on groceries if you keep the bulk of your protein purchases to eggs, lean meats and poultry, and fat-free dairy, as opposed to seafood.

Support: You do this diet on your own.

• What Dr. Melinda Ratini Says:
• Does It Work?

Though scientific research on The 5-Factor Diet is lacking, the plan uses soundnutrition principles of healthy eating and weight loss. Carbohydrates with lowerglycemic index (GI) values raise blood sugar levels less than foods with a higher GI, but their use in weight loss has not been as well studied.

Still, there is research that suggests that a diet of low GI foods is more likely to cause weight loss, at least in the short term. Research is mixed concerning the weight loss advantage of eating smaller meals more often, but this may have other health benefits.

Just by eliminating junk food, simple carbs, and high-calorie drinks, as in the 5-Factor Diet, most people are likely to see a dip on the scale. The amount of weight that you can lose, however, depends on many things, including your size, gender, and activity level. The plan does not address the differences in calorie needs of each individual. Calorie countingis not a feature of this diet plan.

Though exercise is an important part of the 5-Factor Diet, the recommended amount falls a bit short of the 150 minutes a week of aerobic activity coupled with strength trainingthat most experts recommend.

• Is It Good for Certain Conditions?

The weight loss and increased activity that The 5-Factor Diet promises are key to the prevention and treatment of many conditions, including heart disease, high blood pressure, and diabetes. But the plan would have to be modified to make it appropriate if you have these or other conditions.

Two components of the plan, lower GI foods and smaller, more frequent meals, are both known to keep the blood sugar at a lower level, but the amount of carbohydrates would have to be tailored to your own diabetes treatment plan.

For those who are watching their cholesterol, there have been some studies that show low GI diets are helpful at lowering cholesterol levels. But you will have to be careful about how much fat and salt you are eating, as well, if you were told to limit them in your diet.

If you have kidney disease, there may be too much protein in this diet for you. Check with your doctor or dietitian first.

• The Final Word

The 5-Factor Diet is a bundled diet and exercise plan that may help you lose weight and become more active. There are no pre-made foods or supplements to buy. And it provides simple recipes that promise no more than 5 ingredients and 5 minutes of prep time. It even tells you what staples to keep on hand so you will always be able to get a quick meal together. Food choices are varied enough that you can have a balanced diet and not get bored of foods. Being able to have a day when you can enjoy any food you want is a big plus, too. But you will have to be very organized and motivated to stay on track.

This may not be a good choice for those who have to travel a lot for work, have an inflexible schedule, or prefer to eat out, as food prep and timing may be a problem.

The exercise portion of the program might have to be changed if you are trying to follow the exercise guidelines of the American Heart Association. Talk to your doctor about your fitness goals before starting this program.