Fitness comprises important areas of the body system. Some of them that are essential are exercise, Food and Nutrition and Muscles. We shall discuss them one after the other.
1. Exercise Plan
People exercise to keep healthy. They exercise to lose weight or to stay fit. They exercise to make their muscles bigger and stronger. Maybe you play soccer or some other sport for exercise. When you do exercise, you will feel fun and good.
Exercise is a big part of staying physically fit. Physically fit people are alert and full of energy. Exercise can also help people handle stress. Exercise is especially good for children, teens, and older adults.
Not All Exercise Is the Same
Exercises consist of two essential types of exercise, namely aerobic and anaerobic. Aerobic exercise works big muscles in your arms and legs. Aerobic exercise enables muscles to use oxygen quickly than before. It makes your heart and lungs work harder to supply your muscles with oxygen. Running, walking, jogging, and swimming are kinds of aerobic exercise.
Anaerobic exercise works just a few muscles at a time. A good kind of anaerobic exercise is weightlifting. It makes muscles bigger and stronger. It does not work your heart or lungs. You can only do anaerobic exercise for short periods of time because the muscles you’re using quickly get tired.
Exercise That Helps the Heart
Medical practitioners state that regular aerobic exercise makes the heart healthier. Jogging, walking, riding a bicycle, and other aerobic exercises lower the risk of heart disease. In one kind of heart disease, fatty stuff called plaque builds up in blood vessels going to the heart. Aerobic exercise helps prevent this buildup. Aerobic exercise also makes the heart and lungs stronger.
Medical practitioners state that doing 20 to 30 minutes of aerobic exercise at least three times a week is essential. You need to exercise hard enough to get your heart beating faster than normal. You can feel your heart beating. Use two fingers to feel a beat, or pulse, in your wrist or neck.
Exercise That Increases Strength
Some kinds of exercise are better at increasing strength than others. Many people use strength-training machines. Strength training can also make bones stronger.
It is a good idea to have a trainer or physical education teacher show you how to lift weights properly. It is important not to injure yourself when lifting weights. Start with small weights. Try lifting heavier and heavier weights as your muscles get stronger.
Exercise That Helps Control Weight
Aerobic exercise can help you lose weight. It can help you stay at a healthy weight. Aerobic exercise burns calories. A calorie is a unit of measurement. It measures the amount of energy in foods. It measures the amount of energy your body uses. If you take in fewer calories than you burn, you lose weight. Regular exercise helps you burn calories.
Strength training may also help with weight control. Lifting weights burns calories. Lifting weights also makes more muscle in your body. Muscles burn more calories than fat.
Exercise That Makes You Flexible
Stretching exercises can make your body more flexible. There are stretches for your arms, legs, neck, and trunk. Many people do slow exercises and stretches called yoga to make their bodies more flexible.
Make sure you do warm-up stretches before you do aerobic or anaerobic exercises. Ensure you do cool-down stretches as soon as you are finished exercising. Warm-up and cool-down stretches can help prevent muscle injuries.
2. Food and Nutrition Plan
What is your favourite food? Some people love pizza. Some people love ice cream. Not many would say broccoli is their favourite food. But you can’t eat only pizza and ice cream all the time.
Why Do We Need Food?
You need food for many reasons. You need food to live. You need food to satisfy hunger. Your stomach feels hungry when you need to eat more food.
Your body needs food to make energy. Every part of your body uses energy from food. Your brain uses energy to think. Your heart uses energy to beat. Your muscles use energy to move.
Growing requires food. Your body also needs energy from food to stay warm.
Eating the right kinds of foods can help keep you healthy. Eating certain foods can help prevent some diseases.
Why Do We Need Water?
The human body is 6 per cent water. Water makes up most of your blood and helps carry oxygen and food to the cells in your body. Water helps your body get rid of wastes through urine and sweat. Water does many other things inside your body.
You could live only eight to ten days without water. You could live for weeks without food. You need eight to ten cups of water each day to replace the water that your body uses up. But don’t worry—drinks such as milk or juice contain mostly water. Many foods, especially juicy fruits, contain water as well.
What Are the Best Foods to Eat?
You need all kinds of foods to keep your body strong and healthy. Nutritionists (scientists who study food and nutrition) say you should eat grains, such as bread, pasta, and cereal. You should eat eggs, milk, cheese, and other dairy products. You should eat meat, fish, beans, or tofu (bean curd). They also say you need to eat plenty of fruits and vegetables every day. But you should not eat too many foods with lots of fats or sugars.
So many of these different kinds of foods have to be eaten to get nutrients: Carbohydrates, proteins, fats, vitamins, minerals, and water are nutrients.
What Are Carbohydrates?
Carbohydrates are your body’s main source of energy. Carbohydrates come from starches and sugars. Starchy foods are breads, cereals, pasta, corn, beans, peas, and potatoes. Sugars are in fruits, honey, maple sugar, and the sugar in your sugar bowl. Many vegetables and milk products also have some sugars.
Your body breaks down the carbohydrates in sugars and starches to make a very simple kind of sugar called glucose. Glucose goes into your bloodstream. Your blood carries glucose to your brain and your muscles for energy. Extra glucose gets changed so it can be stored in your liver and fat cells. You can use this stored energy later.
What Are Proteins?
Proteins build and repair body tissues, from hair and fingernails to muscles. Proteins also fight infection and carry oxygen from your lungs to the rest of your body.
You get proteins from food that comes from animals, such as eggs, milk, meat, fish, and poultry. You can also get proteins from plants, such as vegetables, grains, beans, and rice. Some people called vegetarians do not eat foods from animals. Vegetarians can get all their proteins by eating grains, dried peas and beans, rice, nuts, and tofu.
What Are Fats?
Fats pack more energy than any other kind of food. Fats play an important role in protecting your cells. Fats also help your body take up certain vitamins.
There are different kinds of fats. Animal fats come from eggs, dairy products, and meat. Nutritionists believe that eating too much saturated fat and cholesterol is bad for your health. Vegetable fats come from such foods as avocados, olives, nuts, and vegetable oils. These foods contain different kinds of fat that are healthier.
What Are Vitamins And Minerals?
Your body needs small amounts of vitamins and minerals for good health. Vitamins are chemicals that help your body use carbohydrates, proteins, and fats. You need certain vitamins to build blood cells and body chemicals, such as hormones.
Not getting enough vitamins can cause serious diseases. Long ago, sailors on long sea voyages did not have fresh food. They suffered from a disease called scurvy. Their gums bled and their teeth fell out. They bruised easily. Many sailors died from scurvy. Scurvy is caused by a lack of vitamin CA A doctor in the 1700s discovered that giving sailors lime juice prevented scurvy. Citrus fruits like limes are full of vitamin C.
You need small amounts of certain minerals for healthy teeth and bones. The mineral calcium is very important for building strong bones. You need other minerals to help your muscles and nerves work. Iron is an important mineral for your blood.
You can get all the vitamins and minerals you need by eating a wide variety of foods. That is why you need to eat fruits, broccoli, and other vegetables along with your pizza and ice cream.
3. Muscles Plan
How strong are you? Can your legs run fast? Can your arms lift heavy books? Your muscles make your legs run fast. Your muscles let your arms lift heavy books. Without muscles, you wouldn’t be able to move at all!
How Do Muscles Work?
Muscles work by tightening and loosening. Tightening is called contraction. Loosening is called relaxing. Your nerves tell muscles when to contract.
Suppose you see a cookie on a table. You want to pick up that cookie and eat it. Your brain sends out a signal. Nerves carry the signal from your brain to your arm and hand muscles. The signal tells muscles in your arm to contract. Your arm reaches out for the cookie. Then the signal tells muscles in your hand to contract and grab the cookie.
What Are Muscles Made of?
Muscles are bundles of thin strands called fibres. The muscle fibres are made of substances called proteins.
There are two types of muscle fibres. The two types are slow-twitch and fast-twitch. Your fast-twitch muscle fibres contract rapidly. These fibres give you bursts of power. When you suddenly jump or run fast while playing tag, your fast-twitch muscle fibres are hard at work.
Slow-twitch muscle fibres allow you to keep doing exercises. They give you endurance. When you run a long way, your slow-twitch muscle fibres are doing most of the work. Some kinds of muscle have both fast-twitch and slow-twitch fibres.
Are There Different Kinds of Muscles?
Muscles consist of three types of muscle: skeletal, smooth, and cardiac.
These are the kind of muscles you use to run or swim or reach for cookies. You usually have to think about making these muscles contract.
Smooth muscles move automatically. You do not have to think about your smooth muscles to make them work. Your digestive system is surrounded by smooth muscle. Smooth muscles push food through your digestive system. Your biggest blood vessels are surrounded by smooth muscle to make them stronger.
Your cardiac muscle makes your heart beat. You do not have to think about moving your cardiac muscle. Your cardiac muscle contracts automatically.
What Makes Muscles Strong?
Exercise makes muscles stronger. Lifting heavier and heavier weights makes your skeletal muscles stronger. A gym teacher or special trainer can show you how to lift weights safely.
Running, walking, swimming, and jumping rope are exercises that can make your heart muscle stronger. Any exercise that makes your heart beat faster makes your heart muscle stronger.
Muscles can get weaker if they are not used. Using your muscles every day keeps them strong and healthy. Read the similar post on this page.
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