The physical condition is the ability to perform physical efforts with vigor and effectiveness, delaying the onset of fatigue (fatigue) and preventing injuries. However, having a good physical condition does not consist in being a super athlete, but in developing the capacities and physical qualities to carry out successfully the physical activities in which you participate.
The physical condition of a person is determined by a series of factors: some are variable and can be modified, others are invariable and do not allow to be modified.
Invariable factors are, for example, our genetics, age or gender. In the same way that genetics gives us a certain skin color, it also conditions the quality of our muscles, bones, tendons, etc. So some people are very flexible, others are strong, others are fast, others are very coordinated ... or quite the opposite.
In the variable factors we must talk about food, rest, hygiene ... and, above all, training. In this way we will be modifying our physical condition.
Therefore it is possible that a person with a very good genetic load has a bad physical condition because he does not take care of himself or train. In the same way, a person with a bad genetic load can get to have a good physical condition thanks to training, perseverance and effort.
Reflect a little: how do you think your physical condition is: good, bad or regular; why? How can you improve your physical condition? What does it mean to live with an active lifestyle; give some example?
Physical preparation or Training
Physical preparation, therefore, is the training that a person develops to be able to perform a certain activity. Through certain exercises and a healthy diet, an individual can "prepare" his body to face a certain challenge.
training systems
The training systems are a set of methods, activities and exercises that serve to develop the physical condition.
There are many classifications of these systems. One of them is the following one:
1. CONTINUOUS SYSTEMS: Are those that are performed without pause, continuously. For example: the race continues, the fartlek, the total training ...
Regardless of whether you are a beginner taking the first steps or a fan of exercise who hopes to optimize your results, a comprehensive physical training program is essential. Include these five elements to create a balanced routine.
Aerobic fitness
Aerobic activity, also known as cardiovascular or endurance activity, is the cornerstone of most physical training programs. Aerobic activity or exercise accelerates and deepens breathing, maximizing the amount of oxygen in the blood. The heart beats faster; This increases the blood flow to the muscles and back to the lungs.
The better your aerobic condition, the more efficient your heart, your lungs and blood vessels will transport oxygen throughout your body, and the easier it will be to perform routine physical tasks and face unexpected challenges, such as running to the car in torrential rain .
Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics, even raking leaves, shoveling snow and vacuuming.
For most healthy adults, the Department of Health and Human Services recommends that you perform at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate activity. and vigorous. The guidelines suggest distributing this exercise over the course of a week. You can even divide the activity into shorter periods of exercise and try to move more during the day. Any amount of activity is better than none.
You can also try training at high intensity intervals, which consists of alternating short periods of intense activity (around 30 seconds) with subsequent recovery periods (around three or four minutes) of lighter activity. For example, you can alternate periods of vigorous walking with periods of leisurely walking, or include trotting bursts on vigorous walks.
Muscle strengthening
Muscular fitness is another key component of a physical training program. Muscle strengthening can help you increase bone strength and muscle fitness, as well as control or lose weight. It can also improve your ability to carry out everyday activities. Try to incorporate muscle strengthening exercises of the main muscle groups in an exercise routine at least twice a week.
Most fitness centers offer various resistance machines, dumbbells and other tools for muscle strengthening. However, you do not need to invest in gym membership or expensive equipment to take advantage of the benefits of muscle strengthening.
Dumbbells or homemade dumbbells, such as plastic soda bottles filled with water or sand, can be just as effective. Resistance bands are another economic option. Your own body weight also counts. Try push-ups, barbell traction, sit-ups and squats.
Exercises that work the middle zone
The muscles of the abdomen, back, and pelvis, which are known as the "trunk muscles," help protect the back and connect the movements of the lower and upper parts of the body. The strength of the middle zone is fundamental in a comprehensive training program.
The mid-zone exercises help train the muscles to strengthen the spine and allow you to use the muscles of the lower and upper parts of the body more efficiently. What is considered an exercise in the middle zone? An exercise in the middle zone is any exercise in which the trunk is used without support, such as bridges, plates, abs and Swiss ball exercises.
Balance exercises
Balance exercises can help you maintain balance at any age. It is usually recommended, for older adults in particular, to incorporate exercises to maintain or improve the balance of the training routine. This is important because the balance tends to deteriorate with age, which can lead to falls and fractures. Balance exercises can help older adults prevent falls and maintain their independence.
However, all people can benefit from balance exercises, as they can help stabilize the trunk muscles. Try to stand on one leg for longer and longer periods to improve stability in general. Activities like tai chi can also improve balance.
Flexibility and stretching
Flexibility is an important aspect of the physical state; therefore, it is a good idea to include stretching and flexibility exercises in your training program. Stretching exercises help increase flexibility, which can facilitate many daily activities that require this skill.
Stretching can also improve the range of motion of the joints and promote better posture. Regular stretching also helps relieve stress and tension.
Consider stretching after exercising, when the muscles are warm and more receptive to stretching. However, if you want to stretch before training, first warm up the muscles by walking or exercising for 5 to 10 minutes.
The ideal is that you stretch whenever you do a physical activity. If you do not exercise regularly, you could do stretching exercises at least two or three times a week after heating to maintain flexibility. Activities such as yoga also promote flexibility.
It covers all aspects
Whether you build your own physical training program or ask for help from a personal trainer, your general exercise plan should include several elements. Try to incorporate aerobic physical activity, muscle strengthening, trunk exercises, balance training, and flexibility and stretching exercises to your exercise plan. It is not necessary that each exercise session includes all these elements, but if you incorporate them into your regular routine, they will help you to improve your physical condition for a lifetime.
2. FRACTIONED SYSTEMS: They are those that divide the training load into parts and with recovery pauses between them. For example: interval training and repetition systems.
3. MIXED SYSTEMS: Are those that combine characteristics of the previous two. For example, the circuits.
ALL THESE SYSTEMS ARE ADJUSTED TO EACH PERSON, DEPENDING ON THEIR OBJECTIVES AND THEIR LEVEL OF TRAINING.
1. CONTINUOUS SYSTEMS
THE CAREER CONTINUES
It consists of running at a uniform pace and with a moderate intensity, without stopping, during a certain time.
Features:
Light intensity effort (between 70% and 85% of the maximum heart rate -FCM-, which corresponds to approximately 140-170 beats / minute).
· Steady pace.
· No pauses.
· There is no oxygen debt (the contribution of O2 by breathing compensates the expense produced).
Objective:
· Develop aerobic resistance.
· It is an ideal method for the maintenance and improvement of the physical condition of any person.
· Example: run for 30 'without stopping, at 145 beats / minute.
The race continues in turn, can be:
Race continues slow or trot (described above)
Medium continuous race (more than 170 p / m). Anaerobic resistance would also develop.
Fast continuous race (more than 180 p / m). Anaerobic resistance would also develop.
THE FARTLEK
It consists of continuous race, interchanging changes of rhythm.
Features:
The pace is not constant, the intensity of the race varies (accelerations, decelerations ...).
The level of effort will depend on the changes in rhythm that are made.
There may be oxygen debt (there are times when the intensity of the race is high).
There are no breaks.
Objective:
Develop aerobic and anaerobic resistance.
Example: 10'free continuous race + 3 'progressive + 5'free continuous race + 1' race at maximum pace + 5 'smooth continuous race + 2' race at maximum pace. (Total work time: 26 ').
THE TOTAL TRAINING
It consists of mixing the continuous race, the fartlek and gymnastic exercises (in which all physical qualities can be worked).
Features:
Alternating continuous running, accelerations and decelerations (rhythm changes) and gymnastic exercises.
· The rhythm is not constant, since the intensity varies depending on the part that is being performed.
· There are no breaks.
· There may be oxygen debt (at
The physical condition of a person is determined by a series of factors: some are variable and can be modified, others are invariable and do not allow to be modified.
Invariable factors are, for example, our genetics, age or gender. In the same way that genetics gives us a certain skin color, it also conditions the quality of our muscles, bones, tendons, etc. So some people are very flexible, others are strong, others are fast, others are very coordinated ... or quite the opposite.
In the variable factors we must talk about food, rest, hygiene ... and, above all, training. In this way we will be modifying our physical condition.
Therefore it is possible that a person with a very good genetic load has a bad physical condition because he does not take care of himself or train. In the same way, a person with a bad genetic load can get to have a good physical condition thanks to training, perseverance and effort.
Reflect a little: how do you think your physical condition is: good, bad or regular; why? How can you improve your physical condition? What does it mean to live with an active lifestyle; give some example?
Physical preparation or Training
Physical preparation, therefore, is the training that a person develops to be able to perform a certain activity. Through certain exercises and a healthy diet, an individual can "prepare" his body to face a certain challenge.
training systems
The training systems are a set of methods, activities and exercises that serve to develop the physical condition.
There are many classifications of these systems. One of them is the following one:
1. CONTINUOUS SYSTEMS: Are those that are performed without pause, continuously. For example: the race continues, the fartlek, the total training ...
Regardless of whether you are a beginner taking the first steps or a fan of exercise who hopes to optimize your results, a comprehensive physical training program is essential. Include these five elements to create a balanced routine.
Aerobic fitness
Aerobic activity, also known as cardiovascular or endurance activity, is the cornerstone of most physical training programs. Aerobic activity or exercise accelerates and deepens breathing, maximizing the amount of oxygen in the blood. The heart beats faster; This increases the blood flow to the muscles and back to the lungs.
The better your aerobic condition, the more efficient your heart, your lungs and blood vessels will transport oxygen throughout your body, and the easier it will be to perform routine physical tasks and face unexpected challenges, such as running to the car in torrential rain .
Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics, even raking leaves, shoveling snow and vacuuming.
For most healthy adults, the Department of Health and Human Services recommends that you perform at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate activity. and vigorous. The guidelines suggest distributing this exercise over the course of a week. You can even divide the activity into shorter periods of exercise and try to move more during the day. Any amount of activity is better than none.
You can also try training at high intensity intervals, which consists of alternating short periods of intense activity (around 30 seconds) with subsequent recovery periods (around three or four minutes) of lighter activity. For example, you can alternate periods of vigorous walking with periods of leisurely walking, or include trotting bursts on vigorous walks.
Muscle strengthening
Muscular fitness is another key component of a physical training program. Muscle strengthening can help you increase bone strength and muscle fitness, as well as control or lose weight. It can also improve your ability to carry out everyday activities. Try to incorporate muscle strengthening exercises of the main muscle groups in an exercise routine at least twice a week.
Most fitness centers offer various resistance machines, dumbbells and other tools for muscle strengthening. However, you do not need to invest in gym membership or expensive equipment to take advantage of the benefits of muscle strengthening.
Dumbbells or homemade dumbbells, such as plastic soda bottles filled with water or sand, can be just as effective. Resistance bands are another economic option. Your own body weight also counts. Try push-ups, barbell traction, sit-ups and squats.
Exercises that work the middle zone
The muscles of the abdomen, back, and pelvis, which are known as the "trunk muscles," help protect the back and connect the movements of the lower and upper parts of the body. The strength of the middle zone is fundamental in a comprehensive training program.
The mid-zone exercises help train the muscles to strengthen the spine and allow you to use the muscles of the lower and upper parts of the body more efficiently. What is considered an exercise in the middle zone? An exercise in the middle zone is any exercise in which the trunk is used without support, such as bridges, plates, abs and Swiss ball exercises.
Balance exercises
Balance exercises can help you maintain balance at any age. It is usually recommended, for older adults in particular, to incorporate exercises to maintain or improve the balance of the training routine. This is important because the balance tends to deteriorate with age, which can lead to falls and fractures. Balance exercises can help older adults prevent falls and maintain their independence.
However, all people can benefit from balance exercises, as they can help stabilize the trunk muscles. Try to stand on one leg for longer and longer periods to improve stability in general. Activities like tai chi can also improve balance.
Flexibility and stretching
Flexibility is an important aspect of the physical state; therefore, it is a good idea to include stretching and flexibility exercises in your training program. Stretching exercises help increase flexibility, which can facilitate many daily activities that require this skill.
Stretching can also improve the range of motion of the joints and promote better posture. Regular stretching also helps relieve stress and tension.
Consider stretching after exercising, when the muscles are warm and more receptive to stretching. However, if you want to stretch before training, first warm up the muscles by walking or exercising for 5 to 10 minutes.
The ideal is that you stretch whenever you do a physical activity. If you do not exercise regularly, you could do stretching exercises at least two or three times a week after heating to maintain flexibility. Activities such as yoga also promote flexibility.
It covers all aspects
Whether you build your own physical training program or ask for help from a personal trainer, your general exercise plan should include several elements. Try to incorporate aerobic physical activity, muscle strengthening, trunk exercises, balance training, and flexibility and stretching exercises to your exercise plan. It is not necessary that each exercise session includes all these elements, but if you incorporate them into your regular routine, they will help you to improve your physical condition for a lifetime.
2. FRACTIONED SYSTEMS: They are those that divide the training load into parts and with recovery pauses between them. For example: interval training and repetition systems.
3. MIXED SYSTEMS: Are those that combine characteristics of the previous two. For example, the circuits.
ALL THESE SYSTEMS ARE ADJUSTED TO EACH PERSON, DEPENDING ON THEIR OBJECTIVES AND THEIR LEVEL OF TRAINING.
1. CONTINUOUS SYSTEMS
THE CAREER CONTINUES
It consists of running at a uniform pace and with a moderate intensity, without stopping, during a certain time.
Features:
Light intensity effort (between 70% and 85% of the maximum heart rate -FCM-, which corresponds to approximately 140-170 beats / minute).
· Steady pace.
· No pauses.
· There is no oxygen debt (the contribution of O2 by breathing compensates the expense produced).
Objective:
· Develop aerobic resistance.
· It is an ideal method for the maintenance and improvement of the physical condition of any person.
· Example: run for 30 'without stopping, at 145 beats / minute.
The race continues in turn, can be:
Race continues slow or trot (described above)
Medium continuous race (more than 170 p / m). Anaerobic resistance would also develop.
Fast continuous race (more than 180 p / m). Anaerobic resistance would also develop.
THE FARTLEK
It consists of continuous race, interchanging changes of rhythm.
Features:
The pace is not constant, the intensity of the race varies (accelerations, decelerations ...).
The level of effort will depend on the changes in rhythm that are made.
There may be oxygen debt (there are times when the intensity of the race is high).
There are no breaks.
Objective:
Develop aerobic and anaerobic resistance.
Example: 10'free continuous race + 3 'progressive + 5'free continuous race + 1' race at maximum pace + 5 'smooth continuous race + 2' race at maximum pace. (Total work time: 26 ').
THE TOTAL TRAINING
It consists of mixing the continuous race, the fartlek and gymnastic exercises (in which all physical qualities can be worked).
Features:
Alternating continuous running, accelerations and decelerations (rhythm changes) and gymnastic exercises.
· The rhythm is not constant, since the intensity varies depending on the part that is being performed.
· There are no breaks.
· There may be oxygen debt (at
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