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This article has been viewed , times. Being 'fit' essentially means being able to perform well in a wide variety of physically challenging circumstances.
Fitness has so many benefits and it's simple to achieve! If you want to get fit fast, exercise every day, or as often as possible. Do exercises such as planks, burpees and lunges to work multiple muscle groups at the same time. With any activity you choose, apply interval training. For example, run fast for 2 to 3 minutes, then walk or jog slowly for about 20 minutes. For more advice from our Fitness reviewer, including healthy foods to help fuel your body during workouts, keep reading. Did this summary help you?
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By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article parts. Tips and Warnings. Related Articles. Article Summary. Part 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Exercise efficiently. Try to do exercises which work multiple muscle groups at once and provide superior results for the amount of time which you need to put in to doing them, as exercises like these are more efficient.
Such exercises are usually very tiring and hard on the body, but they will get you the furthest the fastest. Try planks. Planks are one of the most efficient exercises. Planks are done by holding a position similar to a push up, but supporting the upper half of your body on your forearms.
Hold this for as long as possible. Do minutes of this a day, broken into sets, for visible results. Do burpees. Burpees are done by starting in a standing position. Drop to a crouch, go into a push-up form, go back to the crouch position, and then jump upwards with hands raised to return to the standing position.
These are considered a very effective exercise, as they work all areas of the body. Practice lunges. Step forward with your right leg, and lower your body until both legs are bent at degree angles. Keep your back straight, and do not let your front knee bend over your toes. Your heart rate at rest is a measure of heart health and fitness. For most adults, a healthy heart rate is 60 to beats a minute.
To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, located on the palm side of your wrist below the thumb. Let's say you count 20 beats in 15 seconds. Multiply 20 by 4 for a total of 80 beats a minute. You can use the target heart rate zone as a guide for making sure your exercise is intense enough.
If you're not reaching your target zone, you may need to increase the intensity. If you're achieving a target rate in the lower end of the target rate zone, you can set goals for gradually increasing your target. If you already exercise regularly, you can stop to check your heart rate sometimes during an aerobic workout. If you don't exercise regularly, you can do a simple test by checking your heart rate after a brisk minute walk.
Another way to assess your aerobic fitness is to time yourself on a 1. The following times are generally considered indicators of a good fitness level based on age and sex. A lower time generally indicates better aerobic fitness, and a higher time suggests a need for improvement.
Pushups can help you measure muscular strength and endurance. If you're just starting a fitness program, do modified pushups on your knees. If you're generally fit and able to do them, do classic pushups. Follow these steps for both types:.
The following counts are generally considered indicators of a good fitness level based on age and sex. If your pushup count is below the target number, the target can serve as a goal to work toward. Counts above the targets indicate better fitness. Situps can help you measure the strength and endurance of your abdominal muscles.
The situp test measures the strength and endurance of your abdominal muscles. Here's how to do the test:. The following counts can generally be considered markers of a good fitness level based on age and sex. If your situp count is below the target number, the target can serve as a general goal to work toward.
Counts above the targets can generally mean better fitness. However, pushup count may be a more accurate indicator of your fitness. The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back.
The sit-and-reach test is a simple way to measure the flexibility of the back of your legs, your hips and your lower back. Here's how:. The following measurements can generally be considered indicators of good flexibility based on age and sex.
If your result is below the target number, the target can indicate a goal to work toward. Measurements above the targets can mean better flexibility. If your waist circumference is greater than your hips — you carry more weight above the hips — you have an increased risk of heart disease and type 2 diabetes.
The risk is even greater for women with waist circumferences of 35 inches 89 centimeters or more and for men with waist circumferences of 40 inches centimeters or more. Your body mass index BMI is a calculation that indicates whether you have a healthy amount of body fat. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by A few weeks ago, I was at the gym doing dips and realized I was stuck.
I typically do 50 dips at the end of my chest and triceps workout just to round off the session. A year ago, I could accomplish that in two sets: 32 and 18, or 30 and 20, or if I was especially tired, 26 and 24, but two sets was no problem. Then, until recently, I stopped doing dips. Finally it hit me: I had forgotten the basic principle of getting stronger: progressive overload. More on that in a moment. Unfortunately, that happens to all of us.
We get caught up in a new fitness program or approach, or we get bored and lose focus, and lose sight of the basic keys of health and fitness. And that's a huge problem. Health and fitness aren't a luxury for successful entrepreneurs; health and fitness can play a major role in success. Research shows that cardiovascular exercise improves memory and cognitive skills.
Exercise improves your mood. Exercise is an effective tool for managing stress and anxiety. Higher energy levels, the mental benefits -- perseverance, resilience, determination, and mental toughness -- are just as important.
So if you're looking for a way to take your business -- and yourself -- to the next level , keep these two simple truths about health and fitness in mind.
And don't say they don't apply to you because you're special or unique. Yes, we're all individuals, but in most cases, we're pretty much the same. That's a good thing, because it means embracing these two approaches will help you get the results you want -- and deserve. Oh, I know. True: Some calories are better for you than others. We all have different metabolic rates.
And some people do have medical conditions that make losing weight really, really hard. Give breaks and stand and hear some music or walk for 5 minutes and get back to work. Start an exercise regimen and stick to it. A proper fitness program has five components: a warm-up, an aerobic workout, strength-building exercises, stretching flexibility , and a cool-down. A good warm-up is a steady walk outside or on the treadmill, a slow pedal on a stationary bike, or a few rounds on the stair master.
You want to exercise just enough to get your blood flowing and put your joints through their full range of motion so that your muscles warm up.
Exercising without a warm up could lead to pulling or straining a muscle. Cardio workouts improve circulation and endurance. This could include going on a run, biking at a high resistance, or doing an increased speed on a stair crunching machine. You want to work up a sweat and get your blood pumping. Doing interval training i. You could work with weights, do squats, push ups, or crunches, among many other exercises.
Stretching during or after a workout increases your flexibility. It can also relieve muscle and joint stiffness. Stretch your legs, arms, back, any muscles that you used while working out which should generally be all of them. You should perform some sort of cardio exercise at a very low level.
Cooling down allows your muscles to relax while the blood is still flowing through them at a slightly increased rate. Switch things up. Any physical activity that takes a bit of effort will help you get fit, but it's important to remember that variety is the spice of life—and of physical fitness! More importantly, as your body gets comfortable performing a certain activity, it learns to do it more efficiently, making it easy for you to plateau in your workouts.
Keep both your body and your mind guessing by enjoying a diversity of activities and having fun. Anything from ballet dance to breakdancing or even jump style will increase your fitness if you stick with it. Enroll in a Zumba or hip-hop class.
Go swimming. It doesn't matter if you're treading water , dog paddling , or mastering the butterfly stroke. Swimming is a good form of exercise that can be fun, too. Do yoga. Yoga is a healthy exercise that keeps both your mind and body fit. Pick one day a week to let your body indulge in some serious stretching, rather than doing your normal workout.
Yoga will help you maintain your flexibility, but is also a great way to tone your muscles. Join extracurricular activities like playing sports! Being with other people helps motivate you to keep going. For example, you're doing track. Your teammates motivate you to keep going and possibly the fact you don't want to be last , unlike when you're at home on the treadmill by yourself when you can easily press a button and you're done.
Part 3. Give your body the fuel it needs. As you become more active, you'll need more food, but not just any food—you need healthy, energy-laden food that will jump-start the next phase of your day, not weigh it down. Learn how to eat healthfully and drink more water. Switch to whole grains. It's healthy and delicious. It might not be what you're used to, but you'll enjoy the richer, nuttier flavors.
If you don't want to switch entirely to whole grain, try to make half of the grains you eat whole grain. Who knows—you may find that you like whole grain more and more each day. The high fiber and water content will make you feel full, and the high vitamin and mineral content will nourish and transform your body naturally.
Try to make meals that are half fruits and half veggies. Eat lean protein foods. Try to buy meat that is lean which means that it has a lower fat percentage. Eat beans, eggs, and seeds to boost your protein intake without the fat that comes with meat. Eat seafood at least once a week. Seafood contains protein as well as omega-3 fatty acids which is the heart-healthy kind of fat. These include items made with butter or shortening such as cookies, cakes, and other desserts.
They are also found in processed meat like sausage and bacon, as well as in ice cream and pizza. Solid fat is the kind that results in you hitting the gym a lot more. These are foods that take longer for your body to digest and convert into energy, so you will feel fuller throughout the day with a smaller number of calories. Moreover, you avoid the "sugar rush" that comes as a result of eating foods with a high glycemic index, getting a nice boost of sustained energy throughout the day instead.
This will keep you uplifted whether you're doing work or exercising. Keep your house stocked with the right food. Purchase the healthy fruits, vegetables, whole grains, soups, etc. It's not bad to indulge once in a while, but it's too easy to do so if you keep your house full of unhealthy treats.
Instead, the best litmus test for your true desire to indulge is if you're willing to make the trip to the bakery or supermarket to purchase it. Even better, make that trip on foot or by bike, if possible. Before you indulge, drink two 8oz ml glasses of water. If you still want the treat after that, go for it. Sometimes our brain confuses our hunger or cravings for food with thirst. Water is one of the best cures for cravings.
Drink 1. Water keeps you hydrated and promotes optimal metabolic activity. This is a great tool to keep off the excessive calories that you don't really need but consume due to psychological eating or not knowing your satiety levels.
Carry a reusable water bottle around with you at all times.
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