Physical Fitness: 6 Things Everyone Needs to Know To Lose Stubborn and Unwanted Fat

The importance of physical fitness needs to be understood by everyone. There are so many health benefits of physical fitness. It doesn’t matter the type of physical fitness activities you are performing, as you long as you are getting some exercise in. In this article, I’ll be touching on many of those benefits.

Just bought a Ninja Creami and man, let me tell you, that thing is magic. I’ve been making protein ice cream the past three nights. Honestly, it tastes just like a frosty from Wendy’s. Just have to work on smoothing it out.

Anyways my beautiful deep dish pizza lovers, lets talk about physical fitness.

There are many benefits of exercise. Exercising can help you in lose weight and keep it off!

Not only that, it can increase the quality of your life as well. Then, there are mental benefits of exercise as well. I’ll be touching on these in this article!

This post will be all about reasons why exercise is important!

Best Article About Physical Fitness

1. Physical Fitness Meaning2

The Physical Activity Guidelines for Americans defines physical fitness as “the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.” This post heavily references those guidelines, so I have linked them here below.

You can compare it to when you take vehicle and get oil changes, make sure it has gas (petrol) in it and get regular checks on it to make sure it’s running the best it can for as long as possible. If you don’t have a vehicle, then your bike maintenance. If you don’t have a bike either, idk man, just imagine a car. Also, don’t go trying drink petrol, you’re not a car. Or if you identify as a car, good for you bruv.

For your body, you have to make sure to get proper nutrition and exercise to keep your quality of life as best you can for as long as you live.

Yes, I know, you can die at any instant from something, but you could also live a long and healthy life. You only have one body, you need to do your best to take of it.

2. Why Is Physical Fitness Important?2

If you see some people who don’t take care of themselves and gain weight (I’m not talking about people who have mental/physical disabilities or health conditions preventing them from exercising), they might have trouble just walking around or doing daily tasks.

As people age, or even when they are young, they might potentially need to be started on medications which could just have been managed by living a healthy life style. Going to the doctors or being hospitalized in itself is a hassle.

I’ll be referencing the Physical Activity Guidelines for Americans quite a bit and they state 117 billion dollars in health care costs and 10% of premature deaths are associated with inadequate physical activity.

Save yourself some money and time and just exercise.

3. What Are Some Health Benefits of Physical Activity?1,2

Some immediate benefits of physical activity are help decrease blood pressure, reduced feeling of anxiety, improved insulin sensitivity, improved sleep, increased cardiorespiratory performance, and increased muscular endurance

Physical exercise can also improve mental processing speed, memory and executive function. It will also lower the risk of developing dementia, which includes Alzheimer’s disease.

Don’t worry, it keeps going, it lowers the risk of all-cause mortality, cardiovascular disease incidence and mortality, sustained blood pressure decrease and decrease in depressive symptoms over prolonged period of time.

It was reported just doing 150 minutes (2.5 hours) of moderate to intense/vigorous aerobic activity decreased overall morality by 33%!

If that’s not enough, physical activity can delay or slow the progression of chronic diseases such as hypertension (high blood pressure) and type 2 diabetes.

For those that are physically fit, they have a less chance of developing many different form so cancers.

Just being able to get up and around without any trouble or assistance is a great benefit. There are endless benefits of physical activity and being physically fit.

4. How Much Physical Activity Should You Do?1,2,3,4

I. Aerobic Activity

It’s recommended you perform 150 minutes to 300 minutes (5 hours) of moderate level aerobic activity or 75 minutes (1 hour and 15 minutes) to 150 minutes of vigorous aerobic activity.

Obliviously, you don’t have to start at this number. Maybe start at 30 minutes a week split over 6 days (that’s 5 minutes of walking a day). Then maybe increase 5 minutes on certain days until you get to the point you are performing at least 150 minutes of aerobic activity a week.

The guidelines also stated that performing aerobic activity even more than 150 to 300 minutes a week continues to have even more added health benefits. Though, that is a lot of exercising.

Moderate level activity is 50-70% of your maximal heart rate, while vigorous or activity is 70-85% of your maximal heart rate. To see how to determine that check out my post 5 BIGGEST Things About Aerobic Training (Cardio) Everyone Trying To Lose Fat Should Know About.

Physical activity examples, but are not limited to:

Moderate-Intensity	Vigorous/Intense Intensity
Walking briskly to taco bell (2.5 mi/hr)	Jogging/Running home so you don’t poop your pants and can get home in time to get to the toilet
Bicycling home at 10 mi/hr after getting rejected from your crush	Swimming laps
General yardwork without heavy lifting	Sprints to run away when you see your crush
Water aerobics	Playing sports

II. Muscle-Strengthening Activity

I loved reading about muscle-strengthening activity section in the Physical Activity Guidelines for Americans. I feel like they consulted actual bodybuilders for recommendation and I actually agree with that.

Muscle-strengthening exercise increases your bone density and muscle mass. The more muscle you have, the more calories your burn just existing.

They recommended to train each large muscle group twice a week which I absolutely agree with. I go into this much more deeply in my Weightlifting for beginners article. I share a complete workout in it too.

5. Components of Physical Fitness2

Physical fitness isn’t just one category, it encompasses 5 different categories per the Physical Activity Guidelines for Americans. Here are the 5 categories:

Cardiorespiratory fitness: Ability to perform large-muscle, whole body exercise at moderate-to-vigorous intensities for extended periods of time.
Musculoskeletal fitness: Function of muscle strength, endurance, and power to enable performance at work
Flexibility: Range of motion available at a joint or group of joints
Balance: Ability to maintain equilibrium while moving or while stationary
Speed: Ability to move body quickly

For my website, I mostly focus on cardiorespiratory fitness (when I talk about cardio) and musculoskeletal fitness (when I talk about weightlifting). Balance and speed are probably geared more-so to older adults.

Flexibility, you can do dynamic stretching prior to working out and static stretching AFTER you workout to not injure yourself.

Ultimately, try to be well rounded in all the categories.

Being physically fit doesn’t only mean being the most muscular, strongest or run a mile in 7 minutes. You have to be well rounded, unless you are an athlete and focusing your attention to a certain category(s).

6. Weight Management2

I wasn’t going to put this section, but I absolutely had to. You know what the Physical Activity Guidelines for Americans recommended for weight loss?? They recommend physical activity and considering your caloric intake (aka be in a caloric deficit to lose weight).

They recommended aerobic activity (cardio) and muscle-strengthening exercise. Muscle-strengthening exercise will help preserve your muscles, and the more muscle you have, the more calories your burn just existing as previously stated. I loved that.

This is what my website is about. I created it so people can stop being deceived and misinformed. It’s really that simple. Eat in a caloric and deficit and slowly increase your cardio every week. Also, weightlift if you can. I have articles on both which I’ll link at the end of this post.

It’s all about getting started and being consistent. Don’t be afraid if you haven’t started, everyone starts somewhere. I remember being obese when I started, I was very self-conscious. I kept at it and am now in the best shape of my life.

You don’t even have to go to a gym, you can do physical activities at home. Just go for a walk or ride a bike.

It’s hard to workout and it’s hard to overweight. Choose your hard. Get out there and put the work in.

Disclaimer: I’m not your doctor. Please consult your doctor, nutritionist or any health care professional before making any changes in your own lifestyle. These blogs are just me sharing my knowledge for you reading entertainment purpose only. None of this is medical advice.

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