Criteria to
improve health and enhance level of fitness:
- Be physically active
- Healthy diet
- Healthy body weight
- Manage stress
1. Nutrition/proper diet
- Be sure to eat healthy, well balanced meals 4-6
times a day. You want to consume the RDI of vitamins
and minerals.
- Missing or going many hours without a meal will
decrease you Resting Metabolic Rate (RMR). A slower
RMR = higher body fat %
- Consume enough H20. The recommended amount is around
8 glasses a day. It will vary for each individual
depending on your lifestyle and diet.
2. Resistance/Strength Training
- Will increase your RMR. A higher RMR = lower body
fat %
- Will burn many calories
- Increase bone density
- Increase neuromuscular coordination
- Increase lean body mass
3. Cardio/Aerobic Conditioning
- Strengthen the heart
- Decrease resting hear rate (RHR)
- Increase stroke volume (amount of blood pumped per
beat)
- Improved cardiac output (amount of blood pumped
per minute)
* The Surgeon General recommends that we accumulate
at least 30 minutes of physical activity 5-7 days
a week. This includes 3-5 days a week of resistance
training and 3-5 days of aerobic activity.
