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by Dr. Di
Pasquale
The fact
that you're
looking at
this website
is proof
enough
you're
interested
in physical
fitness. The
next step is
how to
proceed with
a PF program
if you
haven't had
one yet or
review what
you
currently
have.
 The goal is
to make
exercise
more like
second
nature like
bathing or
brushing
your teeth.
Patience is
essential.
As a
sedentary
animal
trying a new
lifestyle,
don't do too
much too
soon. The
danger is
trying to
get instant
results
rather than
being
comfortable
or maybe
even having
fun doing
it.
Step One:
Check your
Fitness
If you're
under 35 and
in good
health, then
you can
start
without
seeing the
doctor. If
you're 35+
and inactive
for several
years, then
you need to
see your
physician.
Specifically,
you need to
see the
doctor if
you have:
High blood
pressure.
Heart
trouble.
Family
history of
early stroke
or heart
attack
deaths.
Frequent
dizzy
spells.
Extreme
breathlessness
after mild
exertion.
Arthritis
or other
bone
problems.
Severe
muscular,
ligament or
tendon
problems.
Other known
or suspected
disease.
Step Two:
What is
Fitness?
Defining
your Goal
The goal of
exercise is
fitness. The
body is like
an engine
subject to
wear and
tear and
exercise is
a way to
fine tune
and maintain
it. The
general
objective is
to reach a
fitness
level where
you are able
to do your
daily
activities
and have
energy left
for hobbies,
sport,
family
activities
and leisure.
Fitness also
means
reducing the
risk of
illness and
diseases
that
otherwise
might have
been high if
you continue
with current
level of
physical
activity.In
terms of
specific
goals, these
could be
reducing
body weight
and
cholesterol
level, or
raising
level of
stamina.
Remember:
fitness is
an
individual
quality that
varies from
person to
person. It
is
influenced
by age, sex,
heredity,
personal
habits,
exercise and
eating
practices.
Components
of Fitness
Physical
fitness has
four
components:
Cardiorespiratory
Endurance -
the ability
to deliver
oxygen and
nutrients to
tissues, and
to remove
wastes, over
sustained
periods of
time. Long
runs and
swims are
among the
methods
employed in
measuring
this
component.
Muscular
Strength -
the ability
of a muscle
to exert
force for a
brief period
of time.
Upper-body
strength,
for example,
can be
measured by
various
weight-lifting
exercises.
Muscular
Endurance
-
the ability
of a muscle,
or a group
of muscles,
to sustain
repeated
contractions
or to
continue
applying
force
against a
fixed
object.
Pushups are
often used
to test
endurance of
arm and
shoulder
muscles.
Flexibility
- the
ability to
move joints
and use
muscles
through
their full
range of
motion. The
sit-and-
reach test
is a good
measure of
flexibility
of the lower
back and
backs of the
upper legs.
Body
Composition
is often
considered a
component of
fitness. It
refers to
the makeup
of the body
in terms of
lean mass
(muscle,
bone, vital
tissue and
organs) and
fat mass. An
optimal
ratio of fat
to lean mass
is an
indication
of fitness,
and the
right types
of exercises
will help
you decrease
body fat and
increase or
maintain
muscle mass.
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