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.
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.
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
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.
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.
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
These are some questions you must answer before
making your fitness program.
•What is your heart rate after walking for a mile((1.6
•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.
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
Walking is the best choice to
start, after that you may need
to run or even play the rope
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
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.
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
What is strength
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
resistance tubing and lifting your
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.