Fitness Exercises for a Good Physical Condition

Fitness can be a way to maintain health, or a performance sports. Performance in sports is related to the agility, power and the speed of the athlete. A good physical condition can be achieved by regular physical activity. The health benefits of exercising are: improving breathing and cardiac functions, increase flexibility, increase muscle force and resistance.

Fitness, conducted as an activity to improve health status, reduces the risk of heart attacks, colon cancer, diabetes or hypertension.

What physical activity is required to achieve a good physical condition?

Experts recommend:

- Moderate intensity workout routines for 30 minutes a day, 5 days a week or more

- Strenuous exercise for 20 minutes a day, 3 days a week or more.

Strenuous exercise is exercise that causes increased heart rate to a value exceeding 70% of the maximum that can be reached.

Children and teenagers should have physical activity for at least an hour a day.

Types of sporting activities that improve physical condition

There are three types of physical condition:

Flexibility is the ability to move joints and muscles to their maximum. Gymnastics involves stretching the muscles flexibility exercise.

Aerobic fitness increases the body’s ability to consume oxygen in an efficient way and depends on the state of the heart, lungs and muscles. This type of fitness increases the amount of oxygen that reaches the muscles, which allows you to work a longer time. Walking is a simple type of aerobic exercise. More complex workout routines should be done while listening to great workout music. That way you will be more efficient.

Muscular fitness increases muscle strength and power. Lifting weights and body movements such as push-ups leads to increasing muscle force. It is possible for a person to have good physical fitness from one type of aerobic fitness for example, but in the other respects to be only at a beginner’s level (e.g. flexibility or muscle strength).