Physical Fitness Exercises

There are numerous amounts of physical fitness exercises that you can do to improve your fitness level. Depending on what you want to accomplish, they can range from doing simple exercises that you may already be doing and require no special equipment to joining a fitness center and using more specialized equipment.

After you have taken the time to determine your health and fitness goals, the easiest way to decide which physical fitness exercises you would like to do is to follow the 5 components of fitness (cardiovascular fitness, muscular endurance, muscular strength, flexibility, and body composition).

So let's look at some exercises you can do for each component.

1.) For cardiovascular fitness, the best exercises are aerobic exercises. In other words, any exercise that is low intensity but require a lot of oxygen for a prolonged period. Typically, an aerobic activity should last for at least 20 minutes. Of course there are many recreational activities that are enjoyable and aerobic in nature. Some examples are jogging, swimming, cycling, inline skating, dancing, and speed walking. Aside from those types of activities, one of the easiest ways to get a good aerobic workout is to get an aerobic workout video. A simple internet search should provide you with more than enough choices.

For elite performers and athletes, there might be a need to separate the next two physical fitness components. However, for everyday people, it is probably not necessary, but of course you can work on each component individually if you like.

2.) Muscular endurance exercises are the opposite of cardiovascular (aerobic) exercises. Muscular endurance exercises are anaerobic, meaning they have a high intensity for a short period of time so they don't require a lot of oxygen. Some examples of exercises to help you improve your muscular endurance would be push-ups, sit-ups, pull-ups, sprints, a high-repetition circuit strength workout.

3) Muscular strength exercises are just that - exercises that strengthen or build muscles. Examples are weight lifting or strength training. Specifically, some exercises are bench press, leg press, bicep curls, and shoulder press. Go into any weight room and you'll see that there are dozens of exercises that you

can do.

4) Flexibility can be improved through stretching. There are two types of stretching - dynamic and static. Dynamic stretching is more advanced and involves moving. For most, static stretching is best. Static stretching is the type of stretching you're probably used to. There are numerous stretching exercises for each joint! Some body part stretching you could do would be for the calves, shin and hip flexors, quadriceps, hamstrings, gluts, inner thighs, outer thighs, abdominal, upper back, lower back, shoulders, and triceps. A suggestion for proper stretching would be 2-3 static stretches for each joint. Make sure you stretch to the point of tension not pain. Always listen to your body, because if it hurts, you're probably stretching too far.

5.) Your body composition is actually based on the extent that you perform the other four components. There are no special physical fitness exercises you need to do beyond the suggestions mentioned above. Just make sure you eat healthy and exercise.

There is a lot of information on the internet that will allow you to gather numerous exercises. I seriously doubt that one site could have every possible physical fitness exercise. So define your health and fitness goals and that will allow you to determine the best exercises for your needs.

Best Home Exercise Routine for Beginners

At a time when most of us are engaging in less and less physical activity and eating more and more prepared convenience foods, fitting some exercise into our daily schedule is becoming increasingly important. So, if you find yourself falling into this category then here are five simple ideas for fitting a little exercise into your working day.

1. Take a packed lunch with you to work. Most of us nowadays pop out for lunch, often with some of our co-workers, and often choose less than healthy food options which we wash down with a large cup of coffee or two. Instead take your packed lunch out for a walk (or better still a run) and, when you get tired, stop off to eat.

2. Try 'working out' instead of 'vegging out'. At the end of most working days there are usually a couple of programs on the television that I like to catch to help me unwind and relax. However, instead of stretching out on the couch (probably with a packet of biscuits and a cup of coffee) try doing some exercise and watching the television at the same time. This can be as simple as doing some stretching exercises, sit ups or light weight lifting or, if you are really serious about your exercise, why not set up a small home gym in the house and watch your favorite program while using an exercise bike or a treadmill.

3. Try to reduce the number of coffee breaks you have during the day. It is surprising just how coffee breaks can eat into the day and if you make a note of how long you spend on coffee breaks in an average day you will probably be amazed at just how much time they all add up to. One idea might be to simply roll these breaks up into just a couple of longer breaks each day and use this time to take some exercise, even if it is just walking around your office building or climbing a few flights of stairs. You will also find that the endorphins which your body produces as a result of even a little bit of exercise will do more to stimulate you that your cup of coffee!

4. Make exercise part of your social life. We all like to get out with our friends and chew over the problems of the world but, instead of sitting around in your local bar or coffee shop to do so, why not find a more challenging venue and combine your socializing with a game of badminton, squash or even bowling.

5. Try a little housework. Okay, I can hear a lot of you throwing up your hands in horror but many forms of housework such as cleaning the kitchen, washing down the bathroom, mowing the lawn (not with your favorite ride-on lawn mower), and digging over the vegetable patch are all great forms of exercise. They don't do your house any harm either.

These are just a few simple ideas and I am sure that you can come up with many more of your own. It really doesn't matter what you do, as long as you fit some exercise into your daily routine. And remember, if you haven't done any exercise for a while, take it slow at first and build yourself up gradually.

Quick Daily Fitness Exercises

Folks usually struggle to invest 2 hours or more in the exercise room in the notion that the more hours spent doing exercises would turn into more gains (in muscle) or more deficits (in fat). Despite the fact that such achievements might be notable of a round of applause, they are usually detrimental. There will usually come a point at which you would get sick of attending the wellness club, and even dislike the several hours you invest there. Eventually, you may well quit exercise and put every plan you exerted to throw away.

If you choose to be in a position to keep your workout program for long, you might plan to try out to make use of quickly workout exercises that will permit you to invest much less time in the fitness center, but still stimulate you to keep on figuring out in long terms. Despite the fact that fast workouts exercises may not give you results as quickly as you want, they will permit you to preserve your perfect body type that will remain with you in the long run. It is important to hold stuff elementary so that you would definitely not find things far too stressful and nasty, eventually you can add some more exercises to spice things up and preserve you committed.

Listed here are basic workouts exercises you can do in the health club or at your house. The work outs can be executed in less than thirty minutes, which enables you to enjoy more time for some other stuff.

For the biceps - sit on an inclined seat with both palms carrying hand weights of equal size. Elevate the right arm for a couple of counts and get back for 3 counts, do identical with the left hand. Replicate for 8 to 12 periods. Complete three sets of this activity.

For the chest - lie on your backside on a seat press or any identical sturdy level surface. Ahead of executing the typical bench press, heat up first of all by doing a group of 8 to 12 reps by using a third of the kilo you commonly can lift. Just after the warm up, do 3 packages of eight to a dozen repetitions of your normal bench press program. Just consider to stay away from arching your back as you lift up the loads.

For the shoulders - pick up two heavy dumbbells or any two equal-weighting items for each of your arms. Raise the loads hanging in your arms using your shoulders and hold for 3 to five secs, then chill out over again. Replicate this action for eight to twelve periods depending on the pounds you are using. Perform up to three of this group.

For the thighs and buttocks - with heavier hand weights on each hands, softly dead lift until your feet are similar to the floor, next stand upright once again. Do it again for 8 to 12 times. Perform 3 packs of this workout.

For the calves - stay vertical with heavy dumbbells on both palm. Softly tip your toes as high as you can not having wobbling or starting to be imbalanced. Do it again for 8 to a dozen intervals. Do two pairs of this exercise.

These fitness routines over are certainly very elementary and uncomplicated that you might assume that they would not function. Even so such an ordinary routine would be simple to manage, and the successes will come in time and carry on for you to love your body. You may swap the above work out with a 30 to 45 minutes cardiovascular exercising, so that you would also be able to eliminate body fat as you obtain muscles.