TALKING ABOUT FITNESS by Chedan B. Ceriaco, RN

8/14/2019 TALKING ABOUT FITNESS by Chedan B. Ceriaco, RN

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Physiologists say that

the average person canderive health benefitsfrom as little as three20-minute runningworkouts a week.

(Microsoft Encarta 2009. 1993-2008 MicrosoftCorporation. All rightsreserved).


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Fitness defined

As stated in the book Understanding Nutrition by Whitney and Rolfes (2002), fitness refers to thecharacteristics that enable the body to perform physicalactivity. These characteristics include:

flexibility of jointsstrength and endurance of muscles, including the hearts;

and

a healthy body composition.


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Two other definitions can also be found in theirbook: the ability to meet routine physical demands withenough reserve energy to rise to a sudden challenge andthe bodys ability to withstand stress. The seconddefinition pertains to both physical and psychologicalstresses.

Further according to Whitney and Rolfes (2002),

the opposite of a physically active life is a sedentary lifewhich literally means sitting down a lot. And it is a factthat sedentary lifestyle fosters the development of severalchronic diseases.


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Components of fitness: Flexibility, musclestrength and endurance, cardiorespiratory

endurance

According to Whitney and Rolfes (2002),flexibility allows the joints to move with less chance ofinjury. Muscle strength and muscle endurance enable

muscles to work harder and longer without fatigue.Cardiorespiratory endurance supports the ongoingaction of the heart and lungs.


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Overload principle

FREQUENCY

Performing the activity/exercise more often INTENSITY

Performing the activity more strenuously

DURATIONDoing the activity for longer times

These 3 strategies, according to Whitney and

Rolfes, work well individually or in combination. The rateof progression, however, depends on individualcharacteristics like fitness level, age, health status, and

preference.


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Whitney and Rolfes emphasize that if you enjoythe workout, do it more often. If you do not have muchtime, increase the intensity. If you hate hard work, take it

easy and go longer. If you prefer continuousimprovements, remember to overload progressively as youreach higher levels of fitness.

Here are several tips when applying the overloadprinciple:

Be active all week, not just on weekendsUse proper equipment and attire

Include warm-up and cool-down activities in each session

Train hard enough to challenge your strength or endurance

a few times each week, do moderate workouts betweenchallenges and include at least 1 day of rest each week


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Pay attention to body signals like abnormal heartbeats,dizziness, lightheadedness, cold sweat, confusion, or painor pressure in the middle of chest, teeth, jaw, neck, or arm


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Various benefits of fitness

As summarized by Whitney and Rolfes, thefollowing are physical improvements that physically fit

people enjoy: Restful sleep

Rest and sleep occur naturally after periods of physicalactivity. During rest, the body repairs injuries, disposes owastes generated during activity, and builds new physicalstructures.

Nutritional health

Physical activity spends energy and thus allows people toeat more food. If they choose wisely, active people willconsume more nutrients and be less likely to developnutrient deficiencies.


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Optimal body composition

A balanced program of physical activity limits body fatand maintains lean tissue. Physically active people haverelatively less body fat than sedentary people at the same

body weight.

Optimal bone density

Weight-bearing physical activity builds bone strength and

protects against osteoporosis. Resistance to colds and other infectious diseases

Fitness enhances immunity.

Low risks of some types of cancers

Lifelong physical activity may help to protect againstcolon cancer, breast cancer, and others.


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Strong circulation and lung function

Physical activity that challenges the heart and lungs slows

the aging of the circulatory system. Low risk of cardiovascular disease

Physical activity lowers blood pressure, slows restingpulse rate, and lowers blood cholesterol, thus reducing therisks of heart attacks and strokes. Some research suggeststhat physical activity may reduce the risk ofcardiovascular disease in another way as well byreducing intra-abdominal fat stores.

Low risk of type 2 diabetes

Physical activity normalizes glucose tolerance especiallyvia the secretion of insulin.


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Reduced risk of gallbladder disease in women

Regular physical activity reduces womens risk o

gallbladder disease perhaps by facilitating weightcontrol and lowering blood lipid levels.

Low incidence and severity of anxiety and depression

Compared with sedentary people, physically active peopledeal better with psychological stress.

Strong self-image

The sense of achievement that comes from meetingphysical challenges promotes self-confidence.

Long life and high quality of life in the later years

Active people have a lower mortality rate than sedentarypeople.


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Physical activity pyramid by the Americancollege of sports medicine

DO SPARINGLY Limit sedentary activities.

2-3 DAYS A WEEK

Engage in strength and flexibility activities andenjoy leisure activities often.

3-5 DAYS A WEEK Engage in vigorous activities regularly.

EVERYDAY Be as active as possible.


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DO SPARINGLY

Watch TV, videos, or movies

Play computer games


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2-3 DAYS A WEEK

Sit-ups, push-ups

Strength training such as weight lifting

Stretching exercise like yoga

Leisure activities such as:

- canoeing

- dancing- golfing

- horseback riding

- bowling


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3-5 DAYS A WEEK

Aerobic exercises like:

- running- biking

- swimming

- roller-blading

- rowing- cross-country skiing

- kickboxing

- power walking

- dancing- jumping rope


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Sports activities such as:

- basketball

- soccer- volleyball

- tennis

- football

- racquetball- softball


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EVERYDAY

Use the stairs

Walk or bike to class, work, or shopsScrub floors, wash windows

Walk your dog

Mow grass, rake leaves, turn compost, shovel snow

Wash and wax your carPlay with children


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Diet supporting fitness (by Whitney and Rolfes)

Water

During activity, thirst signals come too late, so dont waitto feel thirsty before drinking. Water is depleted morerapidly than any other nutrient.


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Nutrient density

A healthful diet is based on nutrient-dense foods foods

that supply adequate vitamins and minerals for the energythey provide. Active people need to eat both for nutrientadequacy and for energy. A diet that is high incarbohydrate, low in fat, and adequate in protein ensuresfull glycogen and other nutrient stores.


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Protein

Meats and milk products are rich sources of protein, but torecommend that active people emphasize these foodswould be narrow advice for many reasons. For one thing,all people must protect themselves from heart disease, andeven lean meats and reduced- or low-fat milk productscontain fat, much of it saturated fat. For another, as

emphasized repeatedly, active people need diets rich incarbohydrate, and of course, meats have none to offer.Legumes, whole grains, and vegetables provide proteinwith abundant carbohydrate and little fat.


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According to Joel S. Cabanilla, PhD, a lifestylethat encompasses sound health and outstanding physicaland mental fitness costs little to maintain, it cannot bestolen from you or taxed. It is enjoyable almost from thefirst moment you accept and start practicing it, and it iswell within your grasp.

Moreover, according to Cabanilla, achieving good

health and fitness should be an enjoyable process. You cando as much or as little as you like toward making changesin your life, as long as you enjoy the process.


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References

Ulrich, Celeste. "Physical Fitness." Microsoft Encarta 2009[DVD]. Redmond, WA: Microsoft Corporation, 2008.

E. N. Whitney and S. R. Rolfes. Fitness. Understanding Nutrition.Singapore: Thompson Learning Asia, 2002.

E. N. Whitney and S. R. Rolfes. Diets for Physically Active People.

Understanding Nutrition. Singapore: Thompson Learning Asia, 2002.

TALKING ABOUT FITNESS by Chedan B. Ceriaco, RN

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Transcript of TALKING ABOUT FITNESS by Chedan B. Ceriaco, RN