Exercise For Fitness

EXERCISE FOR FITNESS
Exercise is generally regarded as beneficial to one's health and well-being. these are
physical activities that makes the body fit for the demands on it. They are sets of body
movements to promote general fitness and are used to correct minor postural defects.
Exercise is an integral part of conditioning the body. Proper exercise helps to produce
tension and to maintain fitness gain. Everyone should do some exercise regularly to help
maintain good health. Most exercises increase respiration and circulation of the blood. By
increasing the need for oxygen, exercise makes you breath more deeply and by
contracting the muscles, it helps push the blood to the heart.
Various Functions of Exercise

 Release of pent-up emotions  Reduce weight
 Building strength  Realign the body
 Stretching  Reshape the body
 Coordination  Warm-up muscle before vigorous
 Increase flexibility physical activity
 Relaxation  Discharge excess energy
 Make one proficient at a skill  Fun
Physiological Benefits of Exercise

 Improve physiological function  More efficient heat elimination and
(heart, blood vessels, muscles, and heat control
respiratory system)  Possible decrease of elevated blood
 Increased movement efficiency pressure
 Increased muscle tone  Reduce possibility of blood clotting
 Better weight control  Better sleep
 Better weight control
Psychological Benefits of Exercise

 Elevate mood (exercise acts as an  Better relaxation, less emotional
antidepressant) fatigue
 Increased motivation for physical  Improvement in body image,
activities self-confidence, and self-esteem
 Relieves emotional stress  More adequate in coping behavior
 Discharge of Anxiety
Stages of an Effective Exercise Workout

 Have a medical check-up  Warm-up
 Taking the pulse  Hitting the exercise zone
 Finding your target zone  Cool down
Warning Signals that you are Exercising Too Much
The warning signals below are not cause for panic but for cooling down and stopping
exercise. They also mean consulting your physician to evaluate and adjust your program.
First Group: if any of these occur, even once, stop exercising and consult your physician
before resuming exercise.
 Abnormal heart action - irregular pulse, pumping or palpitation in chest or throat,
fluttering, sudden burst of rapid heartbeat, very slow pulse when a moment earlier, it
has been on target.
 Pain or pressure in the middle of the chest or in the arm or throat; either precipitated
by exercise or after exercise.
 Dizziness, lightheadedness, sudden incoordination, confusion. Cold sweat. Pallor or
fainting. In this case stop exercise, lie with feet elevated or put down head between
legs until symptoms pass. Consult physician.
Second Group: Try suggested remedy if no help is available; consult a doctor.

 Persistent rapid heart action near target level 5 to 10 minutes after exercise stops. To
correct, keep the heart rate at lower end of target zone or below and increase very
slowly.
 Flare-up of artistic conditions.
 Rest and do not resume exercise until condition subsides.
Third Group: These can be remedied without medical consultation though you may wish to
report them to your doctor.
 Nausea or vomiting after exercise. Exercise less vigorously and take a more gradual
cool down period.
 Extreme breathlessness lasting more than 10 minutes after stopping exercise
 Prolong fatigue even 24 hours after exercising or insomnia not present before
exercise program. Stay at lower end of target zone range or below and increase
level gradually.
 Side stitch or diaphragm spasm. Lean forward while sitting, attempting to push the
abdominal organs up against the diaphragm.
 Pain in calf muscle. Muscles cramps clear up after a few sessions. Take hot bath ans
analgesic. Make next exercise session less strenuous.
Conditioning Set Number 1

1. Running in place - for warming up to stimulate circulations and increase heart-lung
endurance.
2. Elbow push-back - to increase flexibility of chest and upper back muscle.
3. Side stretcher - to increase flexibility of the side of trunk muscle.
4. Forward and backward handclasps - to loosen the shoulder girdle and aid in
developing flexibility of shoulders.
5. Squat thrust - for agility and cardiorespiratory endurance.
6. Bent-knee curl-up - to strengthen the abdominal muscles
7. Flexion and extension of ankles - to strengthen the ankle joints
1. Jumping Jack - for warming up to stimulate blood circulation

2. Trunk Twister - to increase flexibility of shoulder girdle, spine, and thorax.
3. Arm Fling on All Fours - to strengthen the chest muscles and loosen the muscles of
the shoulder girdle.
4. Swing Sit-up - to strengthen the abdominal muscles.
5. Leg Raise - to strengthen leg-thigh and abdominal muscles.
6. Hip Rolling - to strengthen abdominal muscles and reduce hips.
7. Bicycling - to strengthen abdominal, thigh, and leg muscles.
8. Folding and unfolding - general relaxation.

1. Double arm flinging
2. Shoulder rotation
3. Bobbing
4. Flabby arm firmer
5. Waist firmer (bridge position)
6. Scissor kick
7. Pendulum swing.

1. Bouncing
2. Windmill
3. Ankle raise
Double leg lifting and lowering
Chest lift
Flutter kick
Deep breathing

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EXERCISE FOR FITNESS

Various Functions of Exercise

Physiological Benefits of Exercise

Psychological Benefits of Exercise

Stages of an Effective Exercise Workout

Second Group: Try suggested remedy if no help is available; consult a doctor.

Conditioning Set Number 1

Conditioning Set Number 2

1. Jumping Jack - for warming up to stimulate blood circulation

Conditioning Set Number 3

Conditioning Set Number 4

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