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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, September 25, 2017

What Are the Components of Physical Fitness?

physical fitness

The components of physical fitness are the aspects used to define exactly how good a persons overall health and fitness is. These attributes or components of physical fitness only state how fit a person is in a specific area but all of these points combined link to achieve top physical fitness. Some people are divided on how many of these components there actually are. Strength is the component of physical fitness which judges the extent in which the muscles and body can exert force while being resisted. Power is the way we exert maximum amounts of energy in quick movements like making a running start. Agility is how well a person can perform a lot of power movements in succession although in opposite directions. Balance records how well a person can control their position while they are either moving or stationary. Flexibility is the way we can move our bodies in certain ways without impediment by stiff muscles or even fat. Body composition is how the amount of fat and lean muscle in the body is assessed. A persons body weight may not coincide with how fit they really are so it is important to learn how much body fat a person should have and how they can improve it.

The next components of physical fitness assess the endurance levels of various areas. Local muscle endurance is the ability of a particular isolated muscle to perform repeated actions requiring energy or force. Cardiovascular endurance judges how well a persons heart can deliver blood to the muscles in the body as well as the ability to use it. Strength endurance is the muscles ability to effectively perform an action using maximum power over a sustained period of time. Co-ordination is the ability to effectively combine other components of physical fitness to perform tasks.

The Importance of the Components of Physical Fitness

All of the components of physical fitness are important in their own unique way; however, cardiovascular and cardio respiratory endurance are exceptionally significant as it is the areas that most affect how well the other components perform. Without fuel, physical activity is not possible so it is imperative that this area of fitness is the top priority in a fitness regime. Activities that keep the heart rate elevated for a sustained length of time such as walking or swimming can improve cardiovascular endurance. The exercise does not have to be overly exertive; rather it is more effective if built up slowly to a more powerful pace. This can help to build up muscular strength especially when combined with weight lifting. The more that muscle endurance is built up, the greater the amount of time they can be exerted with fatigue. Flexibility is related to the range in which a joint can move; generally the better the flexibility, the less chance there is of injuries occurring. All of the components of physical fitness are important and it is ideal for every one of us to strive for ideal fitness in each area.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.