Fitness Complete
How is complete psycial fitness defined?
exp.. a person is complete health would be able to run how far do how many push ups, sit ups ect... all those type requirements
Good muscle tone, bones are sturdy and flexible like strong rubber, eyes are clear and pupils are not dilated and fixed, and the digestive tract is working well, skin has a light sheen to it from good circulation.
Push ups are a good way to build up strong arms, back muscles, and balance tension in them from head to toe. And is a good starting exercise to begin the daily routine, so your body gets a good pumping action going from the heart.
Then sit ups, forces the blood flow through the digestive tract giving the mid section and good cleaning.
Jumping jacks get your heart excited so it gives you stronger circulatory system because it enhances the first three exercises stimulation to the blood flow.
Squat thrusts are the power pump exercise done in the sets last because it reaches a maximum pump, when you stand, bend down, place your hands palms flat on the ground and kick your feet back so you are in a push up position. Then pull your feet back to the hands down squat position and return to the standing position and back down again; rapidly 5 repetitions without stopping.
How many? If you are just starting out you need a weekly structure.
Most people I have read say they recommend a routine that uses three days a week the first three weeks.
And adding a fourth day a week on the fourth week then maintaining a four day a week exercise regime until you reach your sixth week where your circulatory system support, muscle balance and heart rate is stable so you can go a long time with your heart beating at it mid range most of the run.
I recommend a starter number of repetitions for beginning a new exercise program to adjust the body for the new lifestyle.
First week: Stretch out and then go Walk, called a fast walk, for ten minutes...then I suggest a five repetition per set and three in each set. Do 5 push ups, and rest 30 to 45 seconds, no longer, and then do five more, rest the same amount of seconds, do five more, and then rest for five minutes.
Each different exercise you chose, use the same amount of reps as the push up sets after the five minute rest do 5 sit ups, rest 30 to 45 seconds, no longer, and then do 5 more sit ups, rest 30 to 45 seconds, and do the last 5 repetitions. Just like before, now, rest five minutes.
Jumping jacks, use 5 reps as you did the last exercise.
Squat thrusts, use the 5 repetition routine again.
First week: Stretch out and then go Walk, called a fast walk, for ten minutes...work out in the morning on Monday...no workout Tuesday...Stretch out and then go Walk, called a fast walk, for ten minutes...work out in the morning Wednesday...no workout Thursday...Stretch out and then go Walk, called a fast walk, for ten minutes...work out in the morning on Friday...no workout Saturday or Sunday.
Second week: add five repetitions to your sets and do Stretch out and then go Walk, called a fast walk, for ten minutes...the work out in the morning the same as the first week.
Third week: add five more repetitions to your sets and do Stretch out and then go Walk, called a fast walk, for ten minutes...the work outs in the mornings the same as the first and second week.
Fourth week: add five more repetitions to the work out sets, Stretch out and then go do a paced Run, called a Jog, for ten minutes...and add one more day to your work program. Monday,...no work out Tuesday...Wednesday, Thursday, Friday...No work out Saturday or Sunday.
Maintain the twenty repetitions for the exercise sets as that is enough to keep a healthy balance throughout your future routine.
You should be able to do a paced run of 3 miles by the end of the fifth week. 5 miles is your next goal. 10 miles, then 15 miles, and then your 25 miles are the goals to aim for.
Running is determined by stamina and strength. Proper amounts of Water and foods are needed before doing long runs.
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