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| Be educated about fitness to stay healthy |
by Brianne Beard
BEA01004@BYUI.EDU
Scroll Staff |
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In nature, bears often accumulate an extra layer of fat to sustain them through a cold, harsh winter. The Rexburg winters, although cold, are hardly frigid enough to require an extra layer of insulation. So why are women fighting those additional pounds?
Maybe they don’t know enough about fitness to maintain a healthy, comfortable body. Or perhaps they are physically fit and they could just use a little reminder as to how essential all the areas of health are.
Fitness means having efficient circulation, muscular strength, stamina and good balance, according to www.women.health.net.
Cardiovascular exercise, nutrition, weight management and strength training are all important areas to maintain when preserving optimal health, according to www.womenfitness.net.
Cardiovascular exercises are the most effective training that one can engage in to improve fitness and health. This type of exercise usually includes vigorous movement for a continuous amount of time. It increases the efficiency of the lungs, heart and circulatory system, according to www.womenfitness.net.
Fifteen minutes of cardiovascular exercise burns some fat but it generally takes at least 30 minutes of exercise for the body to draw significantly from fat reserves. If a student is trying to lose weight, they should work toward a goal of at least 30 minutes of moderate intensity exercise, such as walking, at least three times a week, according to www.womensfitnessguide.com.
Nutrition involves eating right. Food provides the nutrients and energy that the body needs. Proteins, carbohydrates and fats are all important nutrients when upholding energy. Carbohydrates include breads, fruits, pasta and cereal to name a few. Protein includes meat, nuts, beans, eggs and fish. Fats consist of sweets and oils. Water, minerals and vitamins are also basic essentials that the body needs, according to www.womensfitness.com.
Weight management is another component of fitness, but is more than fad diets and special foods. Weight management needs to be a lifestyle. Diets can often present positive short-term results, but can become wearing after a while. They are unnatural, unrealistic and dissatisfying, according to www.womenhealth.net.
The most effective weight management programs provoke a change in lifestyle. Very few diets teach low-fat shopping, dining out strategies and cooking habits. People need to learn how to deal with hunger, cravings, attending to feelings of fullness and portion control.
When trying to establish good eating habits, start small. A few tips: Eat breakfast. Eating breakfast stabilizes blood sugar level, boosts calorie burning mechanisms and suppresses appetite, according to www.stats.darkbluesea.com. Try adding less salt to your food. Salt retains water inside a person’s body which causes bloating. Try eating smaller meals more frequently. By eating periodically throughout the day, a person’s metabolism is constantly working and their body doesn’t store food for later.
Strength training is another important aspect of physical fitness. Strength training creates strong ligaments and tendons, which serve to support a person’s joints and decrease the likelihood of injury from other activities, according to www.newellness.com.
Strength training also raises the resting metabolic rate because it increases muscle fiber size. Once the fibers grow, they require more energy, therefore increasing metabolism, according to www.newellness.com.
Cardiovascular exercise, weight management, nutrition and weight training are all important factors to women’s health no matter what level of fitness you are at. If bears can work it off, anyone can … so don’t give up.
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