TIPS FOR THE PHYSICAL FITNESS ACTIVITIES

TOMAS A. GAMBOA

Physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. Patience is essential. Do not try to do too much too soon and do not quit before you have the chance to experience the reward of improved times.

Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness, popular exercise for each category for the beginners such as.

Warm-up – ten to fifteen minutes of exercise such as walking, slow jogging, knee loft, arm circle or body rotation by counting. Low intensity movement can be included in the warm-up.

• Muscular Strength

A minimum of three 15 minutes session per week and increase 5 minutes per week that include exercise for all the major group. Lifting weight is the effective way to increase strength.

• Muscular Endurance

At least 15 minutes session each week that include exercise such as calisthenics, push-ups, sit-ups and weight training for all major muscles groups and increase 5 minutes per session each until they develop the endurance. • Cardio Respiratory Endurance

At least three 15 minutes bouts of continuous aerobic ( activity requiring oxygen ) rhythmic exercise each week and add 5 minutes per bouts each week. Popular aerobic conditioning activities include jogging, swimming, rope jump and continuous action games like racquetball.

• Flexibility

Ten to fifteen minutes of daily stretching exercise. Performed slowly without a bouncing motion. This can be included after a warm – up or during cool down. • Cool Down

A minimum of 5-10 minutes of slow – walking, slow level exercise combined with

stretching.

--oOo-

The author is Master Teacher II at Pampanga High School, City Schools

Division of San Fernando Pampanga