The Five Factors of Fitness - Simple and Sweet - Being fit is much more than working out a few days a week and squeezing into your skinny jeans. It is a lifestyle and an ongoing process. Fitness is the overall wellbeing of the body and mind and therefore we must consider all the factors of fitness and how we can include them into our daily lives. 1.Exercise- The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise 3 times a week and weight training at least 2 days a week. However, to see weight loss results, muscle gain or toning the training time and intensity may need to be increased. Benefits of exercise include: •Reduces the risk of developing heart disease, diabetes, high blood pressure, and certain cancers. •Reduces feelings of depression and anxiety. •Helps control weight. •Helps build and maintain healthy bones, muscles, and joints. •Promotes psychological well-being. 2.Nutrition- An active body requires nutritious clean food to run properly. I like to think of food as a fuel source. If you put old junkie oil into your car, the performance of that car will suffer. In the same sense, if you feed your car premium oil, your ride will be nice and smooth. You have heard the saying “you are what you eat” and it is very true, the very molecules of the food that goes into your body are broken down and used for your energy, and the replacement of your cells. If you feed your body processed empty calorie foods, your body will not have the energy to run properly, leaving you fatigued. •Food= fuel •Junk food = low energy, access fat storage, bad skin, foggy mind etc. •Nutritious food = high energy, calorie burning, clear skin, clear mind etc. •3 large meals a day ? slowing down of the metabolism? access fat storage •5 small meals a day? calorie burning furnace? weight loss 3. Sleep - This component of fitness is too often over looked. Sleep is crucial to your state of well being as it is the time your body recovers from the day, replenishes, rejuvenates your body’s organs and tissues, restores, synthesizes protein etc. •For most adults, 7 to 8 hours a night appears to be the best amount of sleep •Getting too little sleep creates a "sleep debt," which is much like being overdrawn at a bank. •You should feel well rested upon awakening •A sleep deficit can lead to a decrease in immune system function, impairment of memory and physical performance. 4.Positive Mindset - A positive attitude has been proven to enhance the immune system within the body, which helps prevent and fight off disease. A positive mindset will help you handle stress, which can negatively affect the body in many ways. Chronic anger for example has been linked to a higher risk of hypertension, diabetes and heart disease. Because of this strong connection between the health of the mind and the health of the body it is important to stabilize your emotions. •Seek out circumstances that make you feel positive. •Avoid as much as possible situations that cause you distress. •Use stress reduction techniques to address the stresses that you can’t control. •When thinking a negative thought, stop yourself and think of a way you can make it positive. •Be thankful everyday for what you have in your life. •Don’t let little things bother you; let them go, your body will thank you. 5.Education - Education breeds motivation and motivation breeds success. The more educated you are in about what makes you healthy, the more likely you will be to adopt those habits. •Read fitness magazines •Ask your trainer or someone educated in the field questions about your health •Look up articles online
