Glossary Of Fitness Terms

Aerobicexercises which have repetitive large muscle use and increase respiration and heart rate, temporarily.
Balancea person’s ability to maintain equilibrium when moving or standing still.
Balance trainingspecific exercises or activities which are designed to improve balance challenges.
Baseline activitydaily life activities such as walking or standing still
Body compositionthe relationship or proportion of fat to other body tissues such as bone, organs, muscle, and other vital tissues.
Bone-strengthening activityactivities that are designed to promote healthy bone growth and strength such as weightlifting, jumping rope, or running.
Cardiorespiratory endurancethe bodies of ability to provide itself with nutrients and oxygen over a long continuous period of time.
Durationhow long it takes for an individual to perform an activity or exercise.
Exercise – a physical activity that is performed often repetitively and designed to either maintain or improve health or physical fitness.
Flexibility the ability for a person to move a joint or the range of motion that is possible from a joint.
Flexibility exerciseexercises which are specifically designed to help to improve the full range of motion of a joint.
Intensitythe required amount of effort that an exercise or activity should typically take.
Interval traininga specific form of exercises which are designed to have time periods of strenuous, vigorous activity and then alternate with time periods of less vigorous activity designed for recovery.
Isometric exercises exercises which are designed to contract muscles without shortening them. An example of an isometric exercise would be pushing against the wall or other in the movable object.
Lifestyle activitydaily life activities such as climbing stairs, walking or standing for long periods of time.
METMetabolic equivalent abbreviation. The metabolic equivalent is a unit used to measure the metabolic cost or energy expenditure required for physical activities. The baseline for one MET is the amount of energy expenditure used while sitting at rest.
Moderate – intensity physical activity – exercises which include physical activity designed to increase respiration and heart rate, while still allowing normal conversations to occur.
Muscle – strengthening activityexercises or activities which are designed specifically to work one or more groups of muscles.
Muscular endurance a muscle’s ability to handle repeated contractions over time.
Muscular strength a muscle’s ability to be able to exert force.
Physical activity – any exercise or activity which increases a personís energy expenditure higher than their baseline level.
Physical fitness a personís ability to perform normal daily routines without becoming exhausted.
Progressionan exercise or activities increased in intensity, frequency, and/or duration of a specified period of time.
Repetitionsin regards to strength training activities, repetitions refers to how many times a weight is lifted.
Resistance trainingexercises or activities which are designed to apply resistance to movement by using objects such as stretch bands or weights.
Strength – the ability of singular muscles or groups of muscles to exert force.
Vigorousintensity physical activity – activities are exercises which are designed to increase respirations and heart rate to the point in which only a few words are able to be spoken before an individual must stop to catch their breath.

Confession Of a Hater: I Hate Exercise

She was a hater of exercise, Lori Parch. As a writer, she had every reason to hate it. She was in her early 30s and living in New York at the time. It was a cold harsh winter and she was too busy, she was also tired. “I’ve no idea where to begin,” said she. At her age, and as the editor in chief of a great site and a very busy lady.

If this sounds like you, you’re not alone, in fact, most American’s are right beside you in this endeavor. According to Adam Wright, a personal trainer in New York and a student in Sports and Exercise at Temple University, most people don’t want to be sweaty and uncomfortable. They don’t want to hurt. Most of them are over stressed and already hurting enough. Why on earth would they want more of this?

To be honest, approximately 80 percent of the population in the U.S. aren’t meeting the government’s guidelines for at least 2.5 hours of moderate exercise each week.

Many are especially adverse to exercise and working out. In 2013, a study in the American Journal took the time to breed 26 active rats with one another and 26 lazy rats with one another. After just 10 generations they took a comparison on their brains and found 36 genes that play a role in motivation for exercise.

Our genes impact how we approach exercise. If we perceive something as a challenge, it is. If we perceive it as something we don’t want to do, we don’t want to do it. It’s that simple.

Given that response, it’s no wonder so many of us are out of shape. Here are some things that you can do it  you’re one of those who aren’t motivated and exercise isn’t your thing.

1. Redefine it

If I say the word exercise, you likely picture the gym and working out. How about looking at it differently? Consider alternatives such as ballet, gardening, yoga, lovemaking and more. It’s not as challenging then, is it? Exercise doesn’t have to be something that you don’t like to do. In fact, studies show that the more you enjoy an activity, the more likely you are to do it. It’s that simple.

Shift your mindset to activities that you enjoy and you’re much more likely to get in some exercise for your health, even if it’s not traditional exercise.  In a study conducted by the Surgeon General, a group of hotel maids was told that their jobs were meeting the guidelines for exercise. Within four weeks those maids hadn’t changed a thing about their day. However, they were losing weight and body fat. There were losing their blood pressure. Other maids, who hadn’t been given this information, were not having these benefits, why? Because they weren’t in the right mindset.

Perception is all in the eye of the beholder. How we perceive exercise is all in our minds and sometimes we just have to look at things differently.

2. Reminisce

In order for Parch to find a form of exercise that she loved, she had to force herself to consider something she appreciated and enjoyed. How? She had to focus on when she was a kid and liked racquetball, swimming, and softball.

If you find something you like, you’re much more likely to enjoy and appreciate it, you’re more likely to do the activity. Once Parch found something she liked, she enjoyed exercise. It didn’t matter what her attitude was, she was getting in the exercise and enjoying life once again.

Still feeling challenged? Still having a bad attitude about exercise? Find a positive memory of something you enjoyed as a child and you’re sure to find a great way to exercise and enjoy life. It’s fun and easy and you’ll appreciate that you took the time to do something for yourself. It is amazing how changing your  mindset can make such a huge difference in life, but it does and it’s a great way to go about liking exercise and being motivated to do it. Just try it, you’ll feel better.

Choose Safe Activities

Before you begin a program of exercise, make sure to check in with your doctor. Discuss the kinds of exercises you are planning to do and be sure you have his assurance that you will be safe. There are several questions you might want to ask your doctor:

In my case, is it ok for me to exercise?

What kinds of exercise will be the best for me?

Which kinds of exercises should I avoid?

Is it unsafe for me to do endurance exercises because of any of my medications?

Make sure you begin slowly, in particular if it has been a while since you have exercised. If you try to do too much too quickly you will risk injury.

While you are exercising, make sure to drink lots of fluids. You will be surprised by how quickly you can get dehydrated when you are sweating.

Make sure you have awareness of your body while you are exercising. It should never hurt to exercise and you should not feel excessively tired. It is ok to feel some discomfort, be a bit tired or feel a little sore but there should not be pain. If this happens, stop right away and go to your doctor. In addition, if you have any of the symptoms that follow, stop exercising immediately and get medical assistance:

You Have Shortness of Breath

Pain in the Chest

Feeling Dizzy or Faint

Racing, Fluttering or Skipping of Your Heart

Tingling or Numbness in Your Legs or Arms

What Do I Need To Do?

First, it is always to begin your exercise by doing an activity that is enjoyable for you. This will make it easier to stay with your exercise program because you will look forward to doing it. You should plan to exercise for at least 30 minutes every day or at least most days. If you are unable to exercise for 30 minutes without a break it is ok to exercise in 10 minute periods for 3 times every day.

You can choose from a wide variety of exercises. These are the steps to follow when picking an activity:

Step 1  Pick an activity where you will be breathing harder than normal. This is endurance exercising. When you do endurance exercises you will be able to build up your stamina and you will be adding to the energy you need to do your daily activities. What signs will tell you that you are exercising hard enough? If you are able to talk with no problem while exercising, the activity is most likely too easy. But if you are unable to talk at all when you are exercising, you are definitely working too hard. Some examples of these types of activities are bike riding, tennis, jogging and walking.

Step 2 You should also be doing strength training. As people age, they begin to lose muscle, up to 20 to 40 percent, and the strength that goes with it. That is because they do not do the daily activities that build muscle every day. By doing strength training, you will be keeping your bones strong and you will be helping your body avoid bone breaks because your bones are fragile. It is fairly easy to include strength exercises in your regular daily routine. For example, if you are walking go uphill or at least walk quite briskly. Always take the stairs if you have a choice. Go outside and rake the leaves. Instead of using power tools, use hand tools.

Step 3  Include exercises that help maintain your balance. You might stand first on one foot and then on the other without holding onto anything. Try to get up from sitting without using your arms or hands. Every once in a while walk heel-to-toe with the toes of the back foot almost touching the heel of the front foot.

Step 4 Always remember to stretch! This activity will not build up your endurance or your muscles but it will help you stay flexible and limber. There is no way to stop the process of aging, but you can keep yourself healthier as you age. There are many benefits to regular aging, so get started right away! Choose an activity that you will enjoy and see how great it can be to get older!