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Fitness basics


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Fitness basics

  1. 1. Fitness Basics Done by: Mohammed Qazzaz
  2. 2. Health is a gift from god, and who has health has everything. We need to protect our health from diseases and disabilities. One of the most important strategies is to watch your fitness and to start a fitness program. Physical activities will not just help you to lose weight, or rise your self steam, it will also improve your balance and coordination and reduce the risk of chronic diseases.
  3. 3. So what to do? Your fitness program must contain these four topics to be best, the first one is the aerobic exercise, and this one to improve your heart work and boosts your mood. The second is the stretching and flexibility to protect the muscles and boosts its rages. The strength training is next and this one to burn calories and build a strong body to live better. Finally the healthy food is very important for your health.
  4. 4. I am fat I am sorry I can’t keep with exercise what should I do? I will share with you what i suffered from when i started my fitness program. The first thing to do is to identify your goal of your program, are you fat and you want to lose weight? Or maybe you want to build muscles.
  5. 5. after that you can make your training program based on your goals. If you can’t start with heavy exercise like me, you may start with some moderate activity, or even you start by changing your life style.
  6. 6. So now what things in your life may you change? you need to walk every day when you go to work or school, or anywhere. Stop using taxis or any transporters. use the stairs to go up not the elevator. cook your food yourself. And avoid the fat rich food. visit friends and make them to join you. do your house work yourself, and be more active.
  7. 7. Assess your fitness It’s very important to know how fit you are, and what exercises you can keep with, because you don’t want to become exhausted and harm yourself in the training.
  8. 8. These are some questions you must answer before making your fitness program. •What is your heart rate after walking for a mile((1.6 kilometers)? •How long does it take you to walk that mile? •How many push ups you can do at a time? •What is your body mass index? •How much does your waist circumference measure? these questions are very important to analyze your fitness.
  9. 9. What is the aerobic exercise? These exercises are to strengthen your heart and boost your mood, and they will help you to live longer and healthier; because they reduce the risk of many diseases.
  10. 10. Walking is the best choice to start, after that you may need to run or even play the rope jump. For a healthy adult needs at least 150 minutes of moderate activity a week. More aerobic exercises include swimming, bicycling and jogging, also activities such as dancing.
  11. 11. What is stretching and flexibility? This is one of the most important trainings you may have, the stretching increases your muscles flexibility and protects them from injury, and increases and improves the range of the joint motion and enhances the circulation, it also promotes better posture and relives stress.
  12. 12. You need to stretch at least 3 times a week to maintain your flexibility. When starching keep breathing, don’t hold your breath, and don’t hold on pain, when you feel pain that means you have gone too far.
  13. 13. What is strength training? This training is to tone the muscles and to improve your appearance, it’s good to reduce the body fat, to increase the lean muscle mass and to burn calories. Strength training is a group of many training sports that we can do them in home or gym, like free weights, weight machines, resistance tubing and lifting your own body.
  14. 14. Sport nutrition Simply it focuses on carbohydrates to supply the body’s energy, and proteins to build and maintain the body muscles. You can eat fat and any other food because all food is important for the human body but, the fatty things are less important so don’t focus on them.