Most of us could use some improvements in the area of our physical fitness. We have become a society hooked on sedentary activities and unhealthy diets that include fast food. Physical fitness is essential for having a body that is well cared for. Your level of physical fitness can affect your chances of developing health problems as you get older.
It is never too late to start improving your level of physical fitness. It does take time and it does take dedication, but over time your new activities will seem second nature. Once you start to see the benefits of improving your physical fitness level, you will be even more motivated to keep doing it.
There is a common misconception that physical fitness means running until you are exhausted. That is not the case. Physical fitness involves taking on some type of physical activity that you enjoy. You can choose sports, exercise equipment, walking, running, aerobics, weight lifting, dancing, and many other types of physical activities. You should pay close attention to the foods you consume as your body will feel different.
If you think you are too ran down to exercise, try a brisk walk for 10 or 15 minutes. Also reduce the amount of caffeine and sugar in your diet. You will quickly notice an improvement in your energy levels and your mood. The more you exercise the more energy you will have. Physical fitness has great benefits for your mental health as well. Studies show people who exercise regularly have lower levels of stress and are less likely to suffer from depression.
If improving your level of physical fitness is important to you, see your doctor for a complete check up. Discuss your decision during that visit. You aren’t going to see improvements in your physical fitness level overnight, but by making small changes to your exercise routine and your eating habits, you will see improvements over time. You will start seeing improvements in your energy level, your mood, and even how well you sleep early on in your quest for better physical fitness.
Everyone has different levels of physical fitness. Don’t compete with your friend, someone at the gym, or your neighbor as this is only setting yourself up for failure. Instead, challenge yourself to do better. Challenge yourself to improve your physical fitness level from where you are today. If you start walking 15 minutes a day, add more time until you are up to 30 minutes. Then work on walking further in that 30 minute time period. Challenging yourself when it comes to physical fitness is a great way to motivate yourself as well as to gauge your progress.
Physical fitness is a very important part of taking care of your body and your overall health. A combination of physical activity, a balanced diet, and getting enough rest on a daily basis will help ensure your physical fitness level is sufficient to meet the ongoing physical and mental needs of your body.
Steve Johnson
http://www.articlesbase.com/health-articles/improve-your-physical-fitness-level-103710.html
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3 Responses for "Improve Your Physical Fitness Level"
Would it be possible to improve Physical Fitness Test scores for NROTC within 2 weeks?
I just took the PFT for NROTC (Marine Option) and scored 209, 14 pulls ups, 62 crunches, 20:50 3 mile. Pull ups are worth 5 points each, crunches are 1 point each and running is 100 points minus 1 point for every 10 seconds slower than 18:00. I really want to get it to 225 (1st class fitness) by the end of January (deadline for appl.) Is it likely that I can improve my fitness level by then, and if so what would be the best way to do it?
That’s not too bad.
What would you say is your weakest subject?
Pull ups, try this. Put a backpack on and slap a 10 or 20 lb plate in there, bust out about 10 pull ups, just do 3 sets every 3rd or 4th day and try to increase by 1 or 2.
For the run you need to learn how to pace yourself, 20:50 is a pretty decent time but you need to be warmed up good before even starting a run. I would suggest running 1/2 mile pre running test just to warm up, after that you should be able to cut off an easy minute with a good pace. Wear a watch.
Crunches are all about speed and don’t seem to be much of a weakness.
Other tips:
Carb up the day before, eat pastas. The morning of eat something small 1/2 or whole banana.
You can try an upper like caffeine to help get you going and raise body temp slightly, asprin will losen you up during a run as well.
Hydrate, hydrate, hydrate. Just don’t neglect your electrolytes.
You can improve, you just have to want it.
-Edit-
Thanks for the break down Ross, I was thinking this was a one minute test on crunches.
I agree, hitting 225 from that should be very possible. Aim for higher. GL
References :
Fitness Instructor/Personal Trainer
The maximum score of 100 is awarded for:
20 pull ups: 14/20 = 70%
100 Crunches(2 minutes): 62/100 = 62%
1,080 second 3 Mile Run in 1250 seconds.
The 3 mile run takes (1250 seconds/1,080 seconds)(100)= 15.7% more time than the minimum time for which no points are deducted.
Note:
1,080 seconds = (18 minutes)(60 seconds/minute)
1250 seconds = (20 minutes)(60 seconds/minute) + 50 seconds
[Minimums are 3 pullups/50 crunches/3 mile run in 28 minutes = 1680 seconds.]
Crunches are your weakest area in terms of the amount of improvement required to reach the standard, and especially in terms of performance above minimum standards. But for most guys at this level of performance, the number of crunches can be increased fairly rapidly, at least up to about 90. In terms of performance above minimum standards you are strongest in pull ups. I would try to work on your time in the 3 mile and on crunches and maybe one more pull up. A 30 second reduction to 1220 seconds should be possible simply by practicing to a 1220 second pace(406 seconds per mile, about a 6 minute 45 second per mile pace.) Increased cardiovascular fitness by working on running should increase the number of crunches.You should be able to increase your score with crunches alone by practicing while pacing yourself to the number you know you need to perform. 78 crunches would bring you to 225 and is not unrealistic at all. Try pacing yourself to 80 crunches in 2 minutes. 40 crunches a minute. 2 crunches every three seconds.
Good Luck!
References :
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