Well according to Wikipedia…..
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan. Wikipedia
However, in my opinion, fitness involves 3 pillars:
1. Strength
This is not just being able to lift massive weights in the gym. It’s the strength to perform our everyday activities pain-free, for example; lifting your child when they fall, opening a jar lid, standing up from your chair….to name but a few. Grip strength is now a measure of overall fitness and is regularly used by medical professionals. Balance is another important measurement, which also involves strength and motor skills.
Once we reach 30, we start losing our strength and muscle mass. This is where strength training comes in. We build strength to slow down the natural ageing process. Nowadays, so many people work in sedentary jobs which don’t require any strength. Now modern medicine is allowing us to live longer. But who wants to live longer with a poor quality of life? We need a better balance of life span and quality of life.
2. Cardiorespiratory Fitness
This is the one most people think of when asked to define fitness. As the name suggests it’s the capacity of the circulatory and respiratory system to supply oxygen to the muscles for energy needed during physical activity.
Again, this doesn’t mean you need to be able to run a marathon or ironman race. Maybe you just want to be able to walk to the shops, play football with your kids or walk up and down the stairs without having to stop to catch your breath.
3. Flexibility and mobility
This is another area that is misunderstood. Not everyone should be able to touch their toes. Some people have longer femurs or shin bones which make it more difficult to reach their toes. Flexibility and mobility are more about being able to use all your joints through their full range of motion (ROM) for example; lifting your arms over your head. Working all your joints through their full ROM’s releases synovial fluids – which is our bodies lubricant, a bit like usingWD40 on a stiff hinge!
Movement through a full range of motion (ROM) regularly is very important.
Put simply “MOVEMENT IS MEDICINE”
Start slowly …
An ideal week would be.
- 3 hours of easy zone 2 Cardio ie Cycling or easy running. 90 – 120 mins strength training.
- 1 mobility session ie. animal flow or yoga.
- 1 Vo2 max session. Ie. 4 x 4 interval training.
It might look daunting, but for an overall healthier body and mind, isn’t it worth it??
Scientists say that smoking and drinking increase your risk of all-cause mortality by 2 to 3 times. Whilst exercise can decrease all-cause mortality by 5 times.!!! (including accidental death).
Start slowly. Get out for a brisk walk at least 5 days per week and do 2 sessions of strength training. These can be bodyweight-only exercises.
If I can help, give me a holler.
Des Ryan | 085 830 7474
