Physical Fitness

[ORANGE POSITIF]

Physical Fitness

1. Definition
• “Ability to respond to routine physical demands,
with enough energy to cope with a sudden challenge”

• Components:
Flexibility, cardiovascular fitness, muscular fitness, body composition

• Conditioning (training): gradual enhancement of fitness components

• All components are reversible

Flexibility
• Ability to go through the complete range of motion that joints allow, in a comfortable, fluid fashion
• Influenced by- Individual differences
- Gender
- Fatness/muscularity
- Age: flexibility  until adolescence than 
• Types of stretching
- Ballistic (unsafe): rapid jerking movements (can tear muscles)
- Static (safe): moving gradually into a stretch & holding for a short time


Cardiovascular fitness
•Ability of the heart to pump blood efficiently
•Achieved through aerobic exercise activity in which the O2 amount taken into body  amount used by body
anaerobic: O2 intake insufficient  deficit made up for later (e.g. sprinting)
•Target heart rate: appropriate rate during exercise for heart/lung benefit
- Represents 60% (beginners) to 85% (advanced) of max heart rate
- Max heart rate: .♂: 220 - age (beats per minutes)
.♀: 225 - age
•Examples
- Walking (advantage over jogging: less impact & risk of injury)
- Jogging, cycling
- Swimming (little effect on bone building because no gravity)
- Cross-country skiing, skipping rope, aerobic dancing, stair-climbing, step training, rollerblading

Muscular fitness
• 2 components
- Strength: maximum weight one can lift/push/press in one effort
- Endurance: ability to keep lifting/pushing/pressing
•Developing muscles by demanding more of them than usual (overloading)
•Benefits of muscle workouts- Enable muscles to work efficiently
- Develop muscles and make them firmer
- Improve blood circulation in muscles
- Build muscles (best calorie-burning tissue even at rest)   body fat

•Types of muscle workouts
- Isometric: pushing/pulling against immovable object, holding, repeating
- Isotonic: moving loads several time (free weights or machines)
strength: high resistance, low number of repetitions
endurance: lower resistance and frequent repetitions
- Isokinetic: use of machines that overload muscles through entire motion
(highly effective for strength)
•Proper muscle workout should exercise all body’s primary muscle groups
- Deltoids (shoulders)
- Pectorals (chest)
- Triceps and biceps ( back & front of upper arms)
- Quadriceps & hamstrings (front & back of thighs)
- Gluteus maximus (buttocks)
- Abdomen
•Use of steroids
- Synthetic derivatives of male hormone, used in dangerous forms/doses
- Have side effects on reproductive organs, mind & blood cholesterol

Body composition
•Lean:fat ratio
•Achieved through regular exercise and good nutrition


Total fitness
Requires cross-training: combination of different fitness activities

2. Benefits of ExerciseMood
- Increased alertness & concentration
- Improved handling of stress
- Reduced anxiety & risk of depression

Cardiovascular system
- Heart: more efficient blood pumping
- Blood pressure: helps lower blood pressure
- Vascular Diseases
 bad cholesterol &  good =>  risk of atherosclerosis (fat deposit)
enhances clot-dissolving substances in the blood

Lungs
Increased vital lung capacity (max air that can be inhaled/exhaled)

Bones
- Thicker bones
- Slower calcium loss with age => prevents osteoporosis

Digestion improvement

Cancer prevention (especially in digestive tract)

Diabetes (type II): increases insulin sensitivity

Reduced menstrual cramps

Weight: reduces body fat
- Burns off calories during exercise
- Metabolism remains high up to 12 hours after exercise
- Builds muscle mass: great calorie-burning tissue even at rest

More active old age (strength & mobility)
Slows down the changes associated with age, which are:
 lean tissue &  in body fat
 in work capacity

Extended life span

[Dan`-]

and what do you think of taking Protein Shakes? what are the ones you recommend? are they healthy? risky? unnecessary?

[LeBaNeSeCiTiZeN]

i can give u some suggestions , im applying them to my training in GYM :

im not taking any protein shakes , better to stick to nature protein :)

1) High Quality Protein : Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey.

2) High Fiber, Low Glycemic Carbohydrates – Stick to slow-release, low-glycemic sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, certain fruits, brown rice and whole wheat products.

3) Healthy, Unsaturated Fats - fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil.

4) Increase your water intake

ABOUT the training :

1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.

2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set.

3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time.

If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises.

In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker.

If you really think that pills, powders and drink mixes are going to build your body for you, you’re in for a huge disappointment! It continues to amaze me how much value and emphasis the majority of trainees place on “the latest breakthrough pill”.
A supplement is just that… a supplement.

[Osiris]

Originally Posted by Dan`-

and what do you think of taking Protein Shakes? what are the ones you recommend? are they healthy? risky? unnecessary?

Protein shakes or Protein powder are just protein.. nothing artificial in there. You can take these right after your workout, it will provide you with some instant protein that your muscles need after exercising.

The best protein is whey protein, you can pick any flavor you want: chocolate, strawberry.. and you can mix it with milk for a better flavor than water.

A protein shake after a workout has no negative effect at all. It's just protein!

[LeBaNeSeCiTiZeN]

Originally Posted by Osiris

Protein shakes or Protein powder are just protein.. nothing artificial in there. You can take these right after your workout, it will provide you with some instant protein that your muscles need after exercising.

The best protein is whey protein, you can pick any flavor you want: chocolate, strawberry.. and you can mix it with milk for a better flavor than water.

A protein shake after a workout has no negative effect at all. It's just protein!

too bad seeing people 3am yousfo ishya ma 2ila lzoum

first of all u should ask ur DOCTOR , every body 7hissess 3a shi , not all people are same

ill give u an experience :

My friend (now dead from botched heart surgery) used this product every morning, for 3 years. . . he had high blood pressure and high cholesterol - then a stroke . . . while he was quite physically active, and drinking this laboratory created stuff.

why taking artificial protein while u can find natural protein in meat , fish , eggs .....?

[Osiris]

Originally Posted by LeBaNeSeCiTiZeN

too bad seeing people 3am yousfo ishya ma 2ila lzoum

first of all u should ask ur DOCTOR , every body 7hissess 3a shi , not all people are same

ill give u an experience :

My friend (now dead from botched heart surgery) used this product every morning, for 3 years. . . he had high blood pressure and high cholesterol - then a stroke . . . while he was quite physically active, and drinking this laboratory created stuff.

why taking artificial protein while u can find natural protein in meat , fish , eggs .....?

Dude, this is just whey protein that is taken right after your workout, not 17 times a day. This is not creatine or any of these things, just powder protein that you add milk or water to, to become liquid and therefore quickly absorbed! Just like your powder milk..

Cheer up!

[Dalzi]

Originally Posted by LeBaNeSeCiTiZeN

too bad seeing people 3am yousfo ishya ma 2ila lzoum

first of all u should ask ur DOCTOR , every body 7hissess 3a shi , not all people are same

ill give u an experience :

My friend (now dead from botched heart surgery) used this product every morning, for 3 years. . . he had high blood pressure and high cholesterol - then a stroke . . . while he was quite physically active, and drinking this laboratory created stuff.

why taking artificial protein while u can find natural protein in meat , fish , eggs .....?

This is a non-stop argument topic between me and my brother. I hate his proteins even though he doesn't even take them daily. My brain only accepts signals that say artificial supplements = not healthy. He works out, takes his proteins, and then late after midnight byef2a3 chicken burger ma 2ela rabb! The chicken burger blows my fuse as much as the proteins do.

My protein comes from disgusting raw tuna

[LeBaNeSeCiTiZeN]

Originally Posted by Osiris

Dude, this is just whey protein that is taken right after your workout, not 17 times a day. This is not creatine or any of these things, just liquid protein that is quickly absorbed..

Cheer up!

he was taking protein before workout and after but i dont know which type (i think ken 3ando allergie 3a something m3ayan w ma ken 3arif), but protein isn't always good for all people , sure ther is side effects for everything w khsouse if u didnt ask ur doctor before taking it

bil niheye khod li badak ye :) im just saying inno he should ask his DOCTOR before taking any additional protein ,

some whey protein side effect :

* Whey protein is isolated from whey, which is a by-product of the cheese made from cow's milk. So, those who are allergic to lactose i.e. suffer from lactose intolerance might develop allergic reaction from it.

* It has been argued that long-term, intake of protein (be it whey or any other) is associated with deterioration of the kidney function.

* Experts have also warned that intake of protein might cause damage to the liver.

* Last, but not the least, too much intake of protein has been linked to osteoporosis, especially over the long-term.

im not a doctor neither u i guess ;)

[Osiris]

Originally Posted by LeBaNeSeCiTiZeN

he was taking protein before workout and after but i dont know which type (i think ken 3ando allergie 3a something m3ayan w ma ken 3arif), but protein isn't always good for all people , sure ther is side effects for everything w khsouse if u didnt ask ur doctor before taking it

bil niheye khod li badak ye :) im just saying inno he should ask his DOCTOR before taking any additional protein ,

some whey protein side effect :

* Whey protein is isolated from whey, which is a by-product of the cheese made from cow's milk. So, those who are allergic to lactose i.e. suffer from lactose intolerance might develop allergic reaction from it.

* It has been argued that long-term, intake of protein (be it whey or any other) is associated with deterioration of the kidney function.

* Experts have also warned that intake of protein might cause damage to the liver.

* Last, but not the least, too much intake of protein has been linked to osteoporosis, especially over the long-term.

im not a doctor neither u i guess ;)

I agree with you.. taking an excess of anything is bad for you: too much vitamins, oil, is bad for you.. even too much water can kill you. Protein is no exception. Moreover, lactose intolerance is a different story, lactose intolerant people cannot consume any diary product, that includes cheese, not only whey.

Taking too much protein is bad for your kidneys and liver. Whey protein is, as you said, the by product of cheese made from cow milk, therefore it's as natural as something like milk powder.

One scoop of whey protein contains something like 20g of protein. An average person who's into weight training needs about 100g of protein (depends on the weight). So, 20g out of 100g, is something like.. hmmmm.. yes, 20% only!!

The main advantage of this liquid protein is its quick absorption, right after a workout your muscles are starving for some quick protein. Regular protein like cheese, chicken, tuna will take around 3 hours to be completely digested. This is the advantage.

[LebanesePride]

Originally Posted by LeBaNeSeCiTiZeN

i
1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.

[/u][/b]

Terrible advice.

5 sets for big muscles and 2 sets for small ones?

That might start showing results after a century.

Not to mention itd take about 10 minutes to finish the workout.

How are u taking an hour doing barely 10 sets?