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Guide to Healthy Physical Fitness Workout
What is Physical Fitness - How to Get Fit - Guide to Fitness Training, Intensity
Cardio Endurance, Muscular Strength, Muscle Endurance, Body Flexibility
Components of Physical Fitness - Effective Workouts to Increase Fitness Level
Healthy Physical Fitness Workout

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Guide to Healthy Physical Fitness Workout

Physical Fitness Guide

What is Physical Fitness?

Physical fitness is based on a combination of physiological principles. For example, a healthy fitness workout should aim to improve total body fitness, including all main muscle-groups. Exercise workouts that focus simply on one area of the body (eg. upper body and muscles), are less effective in raising fitness-levels than total body workouts. So even though your daily exercise routine might target different muscles on different days, your overall aim should be to build total body fitness.

How to Get Fit

Physical fitness is based on four things: (1) Cardiovascular Endurance. (2) Muscular Strength. (3) Muscular Endurance. (4) Flexibility. See also: Body Composition.

To develop and maintain each of these basic components of fitness, your fitness workout should follow these training guidelines.

Guide to Fitness Training

Exercises Must be Specific
To improve performance, attention must be paid to the specific muscles etc. that are used in the activity concerned. So find out which muscles are important for your particular sport or activity and train accordingly. For example, optimum swimming performance is best achieved when the muscles involved in swimming are trained for the movements required.

But Total Body Fitness is Also Important
As well as exercising specific muscles, you should remember that total body fitness is also vital. For example, although optimal swimming performance involves (eg) cardio-training workouts plus the strengthening of specific muscles in the upper and lower body, it also involves the achievement of the correct muscle-fat ratio. So working on your body composition is also important.

Fitness Workouts Must be Done Regularly
A minimum of three balanced workouts a week are necessary to maintain a desirable level of fitness.

Intensity of Workouts
In order to raise your fitness levels, the intensity of your workout should be sufficiently vigorous and long enough to push your heart-rate into the required performance-zone. Since this varies according to the type and nature of the exercise chosen, it's best to get advice from a qualified fitness instructor.

Fitness Workouts Should Gradually Progress
In order to raise your fitness levels, your exercise workout should gradually increase in intensity/difficulty, frequency and/or duration over time in order to improve. For example, aim to increase the incline and speed on your treadmill, or the level of resistance on your exercise bike or stepper.

Sources include:
- President's Council on Physical Fitness and Sports
- U.S. Department of Health and Human Services
- Centers for Disease Control and Prevention

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