5 Components of Physical Fitness

While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is … Continue reading “5 Components of Physical Fitness”

While the definition of physical fitness can be a little complex
or unclear and the definition of physical fitness can vary, most
government health agencies and exercise scientists agree that there are 5
components of physical fitness related to health. These components
provide a fairly accurate representation of how fit and healthy the body
is as a whole (total or overall fitness). The 5 components are
cardiovascular fitness (also referred to as cardio-respiratory endurance
or cardiovascular endurance), muscular strength, muscular endurance,
flexibility, and body composition.
Let’s take a closer look at these components individually.
Physical Fitness

1.) Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)
Of the 5 components, cardiovascular fitness is the cornerstone that creates the pathway to improving your other fitness levels.

Cardiovascular
fitness is the efficiency with which the body (the heart and lungs)
delivers oxygen and nutrients to the required working muscles and
transports waste products from the cells over a sustained period of
time. Or to put it another way, it’s the ability of your heart and lungs
to work together to provide the necessary oxygen and fuel to your body
without quickly reaching a high level of fatigue and tiredness.
In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the “running around” we do.

A
common test of cardiovascular fitness usually involves some type of
sustained running. But typical examples of physical activities that
relate to cardiovascular fitness are jogging, swimming, cycling, brisk
or speed walking and any type of aerobic exercises. Aerobic exercise is
the best way to improve cardiovascular fitness.

2.) Muscular strength
Muscular
strength is the maximum amount of force (weight or heavy resistance) a
muscle or muscle group can generate in a single effort to the point that
no more repetitions can be done without rest. Muscular strength is
quite the opposite of cardiovascular fitness in regards to the fact that
cardiovascular fitness is measured over a certain period of time. While
on the other hand, muscular strength is measured in one repetition.

In
our daily lives, we need modest levels of strength to be able to
perform everyday physical tasks like lifting, moving, carrying, etc.

A
common test to measure upper body strength is some type of
weightlifting exercise, such as the bench press. Anaerobic weightlifting
exercises like the bench press, leg press, shoulder press, or bicep
curls are examples of the best ways to improve muscular strength.

3.) Muscular endurance
Muscular
endurance is the ability of a muscle or group of muscles to perform
repeated movements (or to hold a particular position) with less than
maximum force for an extended period of time or until muscular fatigue.
Or, to put it simplistically, it’s how long your muscles can do
something before getting too exhausted to finish.

Be careful not
to confuse muscular endurance with muscular strength. While they can
work together, they are definitely not the same. For many athletes,
there may be a need to distinguish between muscular strength and
muscular endurance. But for everyday people who want to easily perform
their daily routines, are trying to stay healthy and fit, and just want
to enjoy physical activities like hiking, biking, or just playing in the
park with their children, muscular endurance plays a major role in
fitness.

Common testing for muscular endurance can be dynamic (the
ability to repeat contractions) or static (the ability to sustain a
contraction). Dynamic tests would be to see how many push-ups or
sit-ups, for example, a person can complete in a designated amount of
time (e.g. 30 seconds, a minute, or maybe longer). Or, without being
timed, the person could do as many repetitions of the exercise as they
could until they couldn’t do anymore. An example of a static test would
be the flexed-arm hang whereby the performer hangs on a bar until the
designated stopping time or until they become too weak to continue
hanging.
Muscular endurance can be improved by both aerobic and
anaerobic exercises. Some examples would be biking, step machines and
elliptical machines.

4.) Flexibility
Flexibility is the
ability to move the joints or any group of joints, muscles, ligaments,
and tendons through their full, normal range of motion without
hindrance, discomfort, or pain.

Flexibility is actually more
important to physical fitness than people realize. Not only does
flexibility play a big role in performing many daily tasks, but
maintaining or even increasing your flexibility is critical to
protecting your joints and keeping them healthy. In addition, being
flexible contributes to improving your lower back health, reducing the
appearance and effects of arthritis, and reducing muscle-tendon
injuries.

Not everyone has the same flexibility or flexibility
requirements. Your flexibility tells you how limber you are. And, when
it comes to testing your flexibility fitness level, the sit-and-reach
test is most often used.
Stretching is the best way to improve
flexibility. And, most fitness experts recommend a daily routine of
static stretches for each joint.

5.) Body composition
Body
composition is the percentage of fat in your body compared to your lean
body mass (muscles, bones, tendons, ligaments, organs, etc.).
Body
composition is a better indicator of your overall fitness condition
than body weight. So understand that your total body weight or what you
see on your bathroom scale does not tell you how much fat or lean body
mass (muscle) you have.

Body composition is useful in helping to
determine health risks. Therefore, knowing your body composition and how
it relates to your overall fitness level is essential. An optimal ratio
of fat mass to lean mass is a clear indicator of good fitness.

Your
body composition is a consequence of the extent that you perform the
other components of physical fitness. In other words, when you improve
the other four components, it will have a positive impact on body
composition resulting in less body fat. Alternatively, when you have a
high body fat content ratio, you are considered overweight or possibly
obese. And, it negatively affects the other fitness components as well
as your daily performance, your appearance, and your overall health.

There
are several methods that can be used to calculate body composition. The
best method is underwater weighing. But due to the expense, this isn’t
practical for the everyday person. Incidentally, if you can go to a
university or some other place that is set up to do it, it would be well
worth your time to check it out. Therefore, the most common method of
determining your body composition is skinfold readings – using skinfold
calipers and taking measurements from certain areas of your body.

A
regular program involving aerobic exercise and strength training can
help you decrease your body fat and increase your muscle mass; and
thereby, significantly improving your body composition and general
overall health and fitness.

In conclusion, you now know that being
fit is not just about being able to bench press a lot of weight, but
you also need to know how well you can handle running a mile, for
example, and a few other things. The key is that by understanding the 5
components of physical fitness, you’ll be better able to assess your
fitness level and determine what specific health and fitness goals you’d
like to achieve.

Tips for Choosing Gym Quality Fitness Equipment for Your Home Use

If you’ve been to health clubs and gyms before, you must have
admired a few fitness equipment that have worked so well with your
fitness routine. Now that you’re ready to invest in some serious
exercise routine from your home, you’re probably wondering where to find
gym-quality home fitness equipment.
Fitness Equipment

If you’re a little bit
confused, you’re not alone. With so many home fitness equipment that
claim to be the best alternative to gym quality fitness machines, it’s
easy to get lost in the choices. But with a little patience and some
research, you’ll find the perfect home fitness equipment that is the
best for your fitness needs. Here’s how:

Know your fitness goals
One
of the biggest mistakes you could ever make is to buy the biggest,
meanest gym quality fitness equipment monster there is simply because
it’s the best looking one in the store. The truth is, picking a home
fitness equipment is like picking a partner to marry. What could be
perfect for one could be disastrous for another.

Keep your fitness
goals in mind when shopping for a home fitness equipment. Take note of
the physical activities you enjoy doing. For example, if you’re only
trying to shed a few pounds and like hiking, a treadmill is the obvious
choice. If you want to burn calories and target your lower body for
toning, a stationary bike will fit your needs perfectly. Don’t buy more
fitness equipment than you need or they’ll just end up gathering dust
in a corner of your house.

Quality comes with a price
Gym
quality home fitness equipment is not cheap and there’s a reason why
they come with a high price tag. They are built to last and withstand
the constant wear-and-tear they will be put under with regular use. For
gym equipment to survive this much punishment, it has to be made with
the toughest materials and pass stringent manufacturing specifications.

If
you’re serious about getting fit using home gym equipment, then you
probably have set aside a budget for it. Depending on your need, you
will have a choice of gym quality home fitness equipment that starts at a
reasonable $500 or you can go for the high-end home equipment that is
priced at over $3000.
If your budget is at the range of a few
hundred dollars, there is still a way to keep fit. Invest in several
weights, a step trainer and a few workout videos. These will help you
get started on a home fitness routine without the big machines.

However,
while this alternative is cheaper, it does not offer the same fitness
challenge that gym quality fitness equipment can. Once you get used to
the exercise routine, you either have to up the challenge by purchasing
new videos or just give up and get yourself a brand new fitness machine.

Go with the rave reviews
If
there’s a gym equipment that you like, you can try to find a duplicate
for home use at many fitness stores. Many health club fitness equipment
manufacturers develop machines for home use that are gym quality as
well. So if a particular brand suits you fine, you might try to get its
home edition equipment not only for its familiarity but also for the
assurance of quality it offers.

Ask your gym instructor for
recommendations or your friends for gym equipment reviews. Do your
research over the internet or in fitness magazines and find the best
home fitness equipment that will suit your taste and budget. Don’t
purchase fitness equipment sight-unseen, even if it claims to be gym
quality. Many complaints about the performance of the machine do not
appear until after you’ve test-run it for at least 20 minutes.

Try
out the fitness equipment to see how you will perform. If it has a
high learning curve, you probably will lose the motivation to use it.
What looks effortless on TV may be very difficult to execute during
actual use. Don’t be carried away with hard selling or clever marketing
ploys. If a manufacturer claims that their home fitness product is gym
quality, you should be the best judge of that, no one else.

Getting
gym quality home fitness equipment is a true assignment for any health
buff or health buff-to-be. Arm yourself with the right kind of
information and shop around for the features that you know you will be
making use of. Furthermore, once you buy a home fitness equipment, make
sure to put it to good use. If it’s a gym-quality machine, it deserves
to be treated as such.

Family Recipe Traditions – Christmas Crock Pot Breakfast & Old Fashioned Cornbread Dressing Recipes

Many families have favorite family holiday recipes that bring
warm memories of a loved one. Quite often, many family recipes can be
linked back to generations long gone. Loving family members carry on
family recipe traditions that started years before by cooking recipes
that were handed down through the generations.
Crock Pot

Some recipes are
simply expected to be found on the holiday table, while many are
prepared and given as Christmas gifts to friends and family. There are
specific family recipes as well that are always prepared for certain
times like Christmas breakfast or a family Christmas dinner. Last
Christmas, I prepared my family a delicious Christmas Crock Pot
Breakfast. Imagine the aroma filling house when the kids awoke Christmas
morning after the crock pot had been working all night long! And
breakfast was a breeze.

Christmas Crock Pot Breakfast Recipe
1 bag (32 oz.) frozen hash brown potatoes
1 lb bacon, cut into pieces, fried and drained
1/2 c diced onions
1 green pepper, diced
3/4 lb cheddar cheese diced
1 dozen eggs
1 c milk
1/2 tsp dry mustard
salt & pepper
Layer
the hash browns, bacon, onions, green pepper and cheese in a slow
cooker, layered. Add the cheese. Beat eggs, milk and mustard, salt &
pepper together; pour over mixture and cook on Low for 10 hours. Serves
8.
And to continue the recipe tradition throughout Christmas Day,
here, I have a special Cornbread Dressing recipe that is sure to become
a holiday favorite and may be handed-down throughout your own family.
Give it a try!
Old Fashioned Cornbread Dressing Recipe
10 cornbread muffins, crumbled
6 slices wheat bread, crumbled
5 c chicken broth
1 med onion, chopped
3 stalks celery, chopped
3 tbsp margarine or butter
½ lb mild pork sausage
2 eggs, beaten
Salt & pepper
Soak
cornbread and wheat bread in chicken broth in a large bowl until the
liquid is absorbed. Sauté’ onion and celery in butter until tender and
then add sausage and then cook until browned; drain. Add sausage mixture
to bread and then add eggs, salt and pepper, mixing well. Spoon
dressing into a greased 13×9 inch baking dish and bake for 1 hour at 350
F or until lightly browned. Serves 8.

Get the Rival Crock Pot Parts in the Internet

Internet service is one of the products offered these days for
people to help them to do anything that they want easily. The internet
service enables people to do anything quickly and get anything that they
want and they need quickly too. Everything is going to be very easy to
do when you want to take your time to use the internet service available
these days.
Crock Pot

For example, if your hobby is cooking, and you want
to enjoy every time of your cooking experience to be great, you can ask
for the help to the internet service these days to make your cooking
experience to be better that before. You can ask the internet service to
help you to get the kitchen equipment in the good quality.

Make sure that you will visit a certain website in the internet to find the rival crock pot parts
easily. When you find those kitchen equipments in the internet service,
and then buy some of them soon to bring home to complete your kitchen.
You will get some wonderful helps in the kitchen because of the kitchen
parts just like them. You will be easy to do anything in the kitchen
with the meal that you cook using the parts of kitchen equipment like
them.

Choose them soon to bring home and start to have the great
cooking experience soon. Cooking would be something great to do anytime
if you have those kinds of kitchen sets at home. You could see the
vegetables or fruits that you cook in the pan because the pan cover made
from great quality glass so that you can see the things that you cook
trough the pan cover. Get the great cooking equipment soon in the
internet and enjoy your time at the kitchen every time you want.

4th of July – Or Any Time – Chipotle Crock-Pot Pulled Pork

Here is a super easy recipe that can be made any day of the year!
It is also an easy recipe for 4th of July as it is affordable and will
feed a crowd. The best part is you really don’t have to slave over this
wonderful dish! Let the pork cook on it’s own and make everyone happy!
Please keep in mind that you will need to cook this for 7 to 8 hours on
high so plan ahead. Go ahead and make it a day ahead if you want. Simply
cool it down and shred it before refrigerating. Add the barbecue sauce
to the pork before serving.
Crock-Pot

Here is what you are going to need for
12 servings: 1 – 5 pound bone-in pork shoulder 2 medium yellow onions,
finely chopped 2 tablespoons chili powder 1 tablespoon cumin 2 teaspoons
paprika 2 teaspoon cayenne pepper 2 teaspoons garlic powder 1/2 cup
brown sugar 4 canned chipotle peppers in adobo, chopped (keep the adobo)
2 tablespoons of the adobo 12 oz. dark beer 3/4 cup ketchup 3/4 cup
cider vinegar 1/2cup mustard 2 tablespoons tomato paste Olive oil Salt
& Pepper Barbecue sauce of your choice Dill pickle chips 12 Kaiser
rolls

Rinse and pat dry the pork. Trim off the excess fat. Season
generously with salt and pepper. Heat a skillet with olive oil. Brown
the pork evenly on all sides.

Heat a large pot with olive oil. Add
the onions and cook for 15 minutes, stirring frequently, until lightly
browned and soft. Add the chili powder, paprika, cumin, cayenne and
garlic. Mix well and cook for 1 minute until aromatic. Add the rest of
the ingredients – except for the pork. Mix well and bring to a boil.
Reduce heat and simmer, uncovered, for 10 to 15 minutes until sauce is
thick.

Place the pork in the Crock-pot. Pour the sauce on the pork
and coat well. Cover the pot. Cook for 7 to 8 hours until you can
separate the meat with a fork.

Remove the meat from the pot to a
cutting board and allow to cool down for 10 minutes. Shred the pork
using 2 forks and place it in a large skillet. Discard any excess fat
that you might have missed. Skim away some of the fat from the sauce.
Add 1/4 cup of sauce to the pork. Add enough barbecue sauce to the pork
to make it juicy. Mix well and heat through.

Serve the pulled pork
on the bottom part of a bun. Layer with pickle chips and cover with the
top part of the bun. Serve with Cole slaw and potato chips. Enjoy!