5 Areas of Fitness that Guarantee Healthy Aging
Successful Aging Requires Effort to be exercised in these 5 Key Areas of Fitness…
These 5 areas of fitness regarding health are vital for healthy aging. An extension of our lives in these key areas is paramount to living suitably.
Five Components attributed to Physical Fitness:
1) Muscular Strength
2) Cardiovascular Heart Fitness
3) Muscular Endurance
4) Flexibility
5) Body Composition
In spite of age, it is vital to extend the body in these 5 areas of fitness to ensure healthy aging. Mental training and balance training are additional areas which are not customarily considered as components of physical health, but are regarded in this context in forthcoming articles. A comprehension of these five components associated with healthy aging is bound to provide a required awareness basis for aging appropriately. Keep in mind that implementation is the solution while establishing a means of implementing a good and healthy lifestyle is absolutely necessary to guarantee healthy aging.
Cardiovascular Fitness
- A minimum of 20 to 30, four days every week.
- The minimum heart rate is set at 70%. The formula to obtain the heart rate minimum is (220-Age) times 0.70. For instance, the HR minimum for a 71 year old individual is 104 beats for each minute while the heart is being exercised. Persons who are using beta blockers should not undertake this formula; they should rather consult their respective doctor regarding the exertion levels.
- The leg muscles must be used during exercises and the motion should be continuous to be regarded as cardiovascular. Examples include stair climbing, biking, walking, elliptical trainer and skiing at cross country.
Muscular Strength
- How much of the upper body is capable of lifting for a single repetition? In addition, how much of the lower body is capable of lifting for a single repetition? This single rep maximum should not be tried especially in the case of minimal training. Furthermore, there are some rules that must be considered depending on one’s age.
Muscular Endurance
- What is the number of repetitions that the upper body is capable of lifting in a single minute? What is the number of repetitions that the lower body is capable of lifting in a single minute?
Flexibility
- The variance in motion includes areas such as the lower and upper back areas, the legs rear area (hamstrings), the thighs’ front (quadriceps), neck, hips and shoulders.
Body Composition
- Depending on the lifestyle needs, an individual requires to be comfortable with his weight. This entails maintaining weight that cannot contribute to an elevation of blood sugars, inadequacy of energy, osteoarthritis, cardiovascular risk in addition to various increased health issues related to body fat.
- Includes maintaining body fat which is regarded as being within the normal range. Although this varies and is dependent on lifestyle needs and age, while men body fat ranges between 10-18 percent, for women it is normally at 18-26 percent.
Despite the individual’s age, we have a potential and extend ourselves within these 5 areas of fitness and health, because according to statistics and studies, doing this is essential to guarantee healthy aging.
Tags: Cardiovascular Fitness, five areas of fitness, health aging
