Fitness Tips

Fitness, Ability to function efficiently and effectively in work , to be healthy and to resist hypo kinetic diseases. Fitness is used in two close meanings: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).

Any amount and level of exercise for any amount of time is good for your heart, as long as your doctor says you can handle it. Twenty minutes of aerobic exercise, three or four times a week, at moderate exertion will get you significant. Moderate exertion is when your pulse and breathing rate increase, but you can still talk comfortably -- you're not out of breath. Jogging and jumping rope are good examples. For someone who doesn't love exercise but is looking to significantly benefit his or her heart, the ideal amount is probably somewhere in between: 30 minutes a day at least three days a week. At 90 minutes a week -- and it doesn't seem to matter whether you do 30 minutes at a time or two 15-minute sessions a day. 90 minutes of exercise per week is the ideal amount
General fitness is a 3 step process. Warm-up, Work-Out and Cool-down

Warm-up
A warm-up helps your body prepare itself for exercise both mentally and physically, and reduces the chance of injury. Use this time to help prepare your mind for the exercise that will follow. During the warm-up any injury or illness you have can often be recognized, and further injury prevented. The warm-up can be a combination of rhythmic exercise, such as those shown in aerobic videos, or a slower version of the aerobic activity to come. For example, you might want to walk before you jog.

Work-Out
All types of exercise, including aerobic exercise, stretching and resistance training, are great for your heart. Aerobic exercise, in which you increase your heart rate (such as when you jog, swim laps or move your couch to the other side of the living room), has three main benefits,: First, it exercises your heart muscle directly. Second, increasing your heart rate makes your heart pump more blood through your body, promoting good circulation and getting more oxygen to all your cells. Finally, aerobic exercise burns the most calories. It's important not to overdo it -- pulling a muscle or pushing your heart too hard is not going to improve your health much.

One of the better ways to make your work-out more interesting is Dance. Dancing is not only an artistic hobby but an excellent exercise to burn calories and stay fit. Each move in a dance works on one or another body part. Dancing is very different from walking on the tread mill or jogging. For example, ballroom dancing works out the lower back, thighs and buttocks, in a very different way, from other exercises. So if you have been wondering how you would lose those extra pounds and get your cellulite-heavy thighs in shape again, then the answer is dancing.

Cool-down.
This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.