ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Forty Fitness Facts

Updated on November 14, 2011
Source
  1. The five components of fitness are cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition
  2. Free weights allow you to move in multiple planes of motion, helping you get stronger quicker.
  3. Improving your flexibility will help you run faster. Limited range of motion does not allow the muscles to move as efficiently, slowing you down.
  4. There are 3,500 calories in 1 pound of body fat. You need to cut 500 calories each day to lose 1 pound in a week.
  5. After exercise your metabolism is slightly higher. Strength training and intervals seem to have the greatest increase in post-exercise metabolism.
  6. Your resting metabolic rate is the amount of calories your body needs in order to perform the body's basic functions.
  7. Women should not consume less than 1,200 calories per day and men should not consume less than 1,800 calories per day. Consuming less than this will cause your body to go into starvation mode.
  8. Over time if you are consuming less than the recommended amount of calories per day, your body will use lean tissue as a form of energy.
  9. A healthy diet is a diet that does not remove any major food group, including carbohydrates, dairy, protein, or fat.
  10. There are six categories of nutrients: water, proteins, fats, vitamins, minerals and carbohydrates.
  11. Resistance exercise refers to a single exercise session, compared to resistance training which is the combination of sessions over time.
  12. Muscles adapt to the demands that are placed upon them. Meaning if you consistently perform a high number of repetitions, your muscles will increase muscular endurance. But if you consistently perform a low number of repetitions with high weight, your muscles will increase muscular strength.
  13. As the body adapts to training methods, you must continue to increase the load or volume to continue to see improvements.
  14. The order of exercise affects the outcome of your exercise program. It is important to exercise the large muscle groups before small muscles in order to increase strength.
  15. You should perform explosive lifts before your perform strength exercises.
  16. For a full-body workout, you should alternate between pushing and pulling exercises and alternate between upper and lower body exercises.
  17. The number of repetitions performed and the amount of weight lifted in a training session will determine muscle strength.
  18. Lifting free weights will require more balance, muscle control and strength compared to using weight machines.
  19. The number of sets does not have to be the same amount for each exercise in an exercise session.
  20. Exercise volume is referred to as the number of sets times the number of repetitions times the amount of resistance. For each exercise, you should determine what your exercise volume will be.
  21. The amount of rest between each exercise affects exercise volume.
  22. The heavier the resistance is the more rest between each exercise is recommended. For extreme resistance, three to five minutes of rest is recommended.
  23. There are three types of muscle force: concentric, isometric and eccentric. Concentric force is when the muscles shortens; isometric force is when there is not change in muscle length; and eccentric force is when the muscle lengthens.
  24. An example of a concentric movement would be when you are running up a hill. The front of the leg (quadriceps) would be shortening.
  25. Hanging from a bar would be an example of an isometric movement.
  26. Eccentric movements cause the most amount of soreness in a muscle and an example would be running down a hill.
  27. Hypertrophy is defined as the increase in muscle mass.
  28. The Rating of Perceived Exertion scale is a verbal way of determining how hard you are working. Use a scale 1-10 to define your intensity.
  29. Exercise duration and intensity are inversely related. Since 30 minutes of aerobic activity is recommended, intensity should be at a level where this time is sustainable.
  30. Flexibility is affected by joint mobility, muscle temperature, and body composition.
  31. Even bodybuilders with high levels of muscle mass can be flexible.
  32. As you get older you have to work harder to maintain flexibility due to an increase in muscle rigidity and the joint being more resistant to bending.
  33. Due to anatomical differences between males and females, females typically are more flexible than men.
  34. Static stretching consists of slow movements and holding a position at peak tension for 15 to 30 seconds.
  35. A good personal trainer does not sit down or lean against the wall when training their clients.
  36. Individuals with hypertension should perform low to moderate resistance training, with higher repetitions and lower weight to prevent an increase in blood pressure.
  37. Exercise releases endorphins, giving you a natural mood booster.
  38. To decrease abdominal fat, you must focus on nutrition, burning calories and building core strength.
  39. No one is ever to old to exercise. The body is made to move, even in our older years.
  40. Muscle mass is more efficient at burning calories than fat. Adding one pound of muscle can help you burn up to six more calories at rest.

Comments

    0 of 8192 characters used
    Post Comment

    • epigramman profile image

      epigramman 

      6 years ago

      ....yes you have really done your homework here in this world class presentation of facts by an expert like you - and the epi-man is getting a workout himself enjoying your wide variety of hub subjects - and the camera was a lucky camera that day to have taken your beautiful smile on that lucky pier .....

      lake erie time ontario canada 1:59pm time to walk out onto my pier here at the beach but this beach is cold, windy and yes winter has arrived.

    • AudreyHowitt profile image

      Audrey Howitt 

      6 years ago from California

      Great work compiling facts! It looks like you have some expertise in this area--can you point me to articles about exercising when you are older?

    • Admiral_Joraxx profile image

      Admiral_Joraxx 

      6 years ago from Philippines

      You've done a great work of compiling these healthy guidelines together. Thanks a lot for sharing. 1 vote up, useful and interesting for this jbrock2041.=)

    • mother knows best profile image

      mother knows best 

      6 years ago from Dearborn, MI, USA

      I'm making a note to myself to finish this later since I just realized how late it is. Thanks for this though. Seems like very good information and it is interesting. Numbering it probably helps make people feel like they aren't reading as much too. :) Great way to get the short attention span readers to read!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)