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Aerobic Capacity And Muscular Strength Essay

960 words - 4 pages

What is fitness? “The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition. (Dictionary, 2014)” Being physically fit is being able to do tasks that require lots of energy and still being able to do school or work related activities, and activities with friends and family as well. It is a basis for good health and well-being of a person. Fitness involves the heart, lungs, and muscles of the body to work together (Bangor Daily News, 2014). There are several components to improve for a person to get physically fit. Aerobic capacity and muscular strength/ endurance are two important healthy fitness components that will lead a person ...view middle of the document...

(Fryer, 2013)” It is recommended that when starting an exercise program that a person does not overwhelm oneself. It is important to start smaller and slower and gradually build up to a rigorous yet comfortable amount of exercise. Most people do thirty minutes of a cardio vascular activity at least three times per week (Fryer, 2013). Also, to improve aerobic fitness a person must use between seventy and eighty-five percent of their target hear rate.
If a person is new to an exercise about ten to twenty minutes should be spent on that exercise per session. As time goes on, try and gradually increase the time of the exercise. Something else that helps is mixing high and low intensity workouts. This is called interval training, which is another option for people who want to improve aerobic fitness.
The other important component of healthy fitness mentioned is muscular strength/endurance. “Muscular endurance refers to the ability to sustain repetitions of submaximal force, and is measured by the number of repetitions that can be performed. Muscular strength refers to the ability to generate maximal force (1 RM) in good form and is measured by the amount of weight that can be lifted. (Mantia, 1996)” If a person has strong and healthy muscles it can improve overall health and even defend your body from getting different illnesses. Also, increasing the muscle mass can help balance a healthy weight and prevent certain injuries from happening because of weak muscles. Having strong muscles also improves self-sufficiency, which contributes to a healthy lifestyle.
The FITT Principles are also very relevant in improving muscular strength/ endurance. “Two days per week is the recommended minimum to develop the musculature. Three days per week provides additional gains in strength. Research indicates less than two days per week will not provide sufficient training stimulus. Optimal training frequency varies depending on the muscles exercised, duration and intensity, fitness level, individual...

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