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Please take some time to review the detailed
information being presented. 2racy has accumulated the basic information
required for you to take the next steps to a healthier way of life. If
you have made it this far, don’t stop now!!! Take the time to review this
important information.
If you have any questions, concerning the
information presented,
please
Contact Us.
DEFINING FITNESS
Fitness can be described as a condition that
helps us look, feel and do our best. More specifically, it is: "The
ability to perform daily tasks vigorously and alertly, with energy left
over for enjoying leisure-time activities and meeting emergency demands.
It is the ability to endure, to withstand stress, and to carry on in
circumstances where an unfit person could not continue, and is a major
basis for good health and well-being."
2racy is dedicated to improving your level of
fitness through designing programs that can track your progress and
provide the motivation you need to keep improving!
Physical fitness involves the performance of
the heart and lungs, and the muscles of the body. And, since what we do
with our bodies also affects what we can do with our minds, fitness
influences, to some degree, qualities such as mental alertness and
emotional stability.
As you undertake your fitness program, it's
important to remember that fitness is an individual quality that varies
from person to person. It is influenced by age, sex, heredity, personal
habits, exercise and eating practices. You can't do anything about the
first three factors. However, it is within your power to change and
improve the others where needed.
2racy will focus on developing a realistic and
achievable program specific to your individual goals.
FITNESS BASICS
Depending on your individual goals, 2racy will
develop a program that will cover the four basic fitness components.
Cardiorespiratory Endurance -
the ability to deliver oxygen and nutrients to tissues, and to remove
wastes, over sustained periods of time. Long runs and swims are among the
methods employed in measuring this component.
Muscular Strength - the
ability of a muscle to exert force for a brief period of time. Upper-body
strength, for example, can be measured by various weight-lifting
exercises.
Muscular Endurance - the
ability of a muscle, or a group of muscles, to sustain repeated
contractions or to continue applying force against a fixed object. Pushups
are often used to test endurance of arm and shoulder muscles.
Flexibility - the ability to
move joints and use muscles through their full range of motion. The
sit-and-reach test is a good measure of flexibility of the lower back and
backs of the upper legs.
Body Composition is also often considered a
component of fitness. It refers to the makeup of the body in terms of lean
mass (muscle, bone, vital tissue and organs) and fat mass. An optimal
ratio of fat to lean mass is an indication of fitness, and the right types
of exercise will help you decrease body fat and increase or maintain
muscle mass.
BASIC PROGRAM DESIGN
How often, how long and how hard you exercise, and what kinds of
exercises you do should be determined by what you are trying to
accomplish. Your goals, your present fitness level, age, health, skills,
interest and convenience are among the factors you should consider. For
example, an athlete training for high-level competition would follow a
different program than a person whose goals are good health and the
ability to meet work and recreational needs.
Your personalized 2racy Fitness Program will
include activities from each of the 4 basic fitness components with the
primary objective of achieving your Fitness Goals!!
In order to get started, 2racy will need to
gather some health history information from you. Please complete the
Health Questionnaire
and we will begin the evaluation process immediately.
Below are the amounts of activity necessary for the average, healthy
person to maintain a minimum level of overall fitness. Included are some
of the popular exercises for each category.
Your personalized 2racy Fitness Program may
differ slightly and will be based upon your individual goals!!
WARMUP - 5-10 minutes of exercises such as walking, slow
jogging, knee lifts, arm circles or trunk rotations. Low intensity
movements that stimulate movements to be used in the activity can also be
included in the warmup.
MUSCULAR STRENGTH - a minimum of two 20-minute sessions
per week that include exercises for all the major muscle groups. Lifting
weights is the most effective way to increase strength.
MUSCULAR ENDURANCE - at least three 30-minute sessions
each week that include exercises such as calisthenics, pushups, situps,
pullups, and weight training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE - at least three 20-minute
bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise
each week. Popular aerobic conditioning activities include brisk walking,
jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing,
and some continuous action games like racquetball and handball.
FLEXIBILITY - 10-12 minutes of daily stretching exercises
performed slowly without a bouncing motion. This can be included after a
warmup or during a cooldown.
COOL DOWN - a minimum of 5-10 minutes of slow walking,
low-level exercise, combined with stretching.
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