Principles of Physical Fitness Development

“If you can act as you can do it, it will be done”-the same applies in exercising, you just have to act. And just like acting, exercising has many guidelines. But, we cannot just go there and start   weight lifting or exercising because if we do so, the result could be catastrophic.

Developing physical fitness is a scientific and systematic process. Every individual who wants to be physically fit needs to follow certain guidelines.  There are 9 simple principles to follow-

1) Warming up – Warming is necessary for the body because it prepares the body for training. Warming up raises the pulse rate and increase the temperature of the muscle. Brisk walking and slow jogging should be done followed by easy and untiring joints mobility exercises and stretching exercises.

2) Regularity - According to me, it is the most important principle. The complete program for the development of physical fitness should be done regularly. The principle of regularity should be adopted strictly. If the individual does not practice regularly, he may get out of shape and lose physical fitness. Achieving regularity is the most difficult job because sometimes we are preoccupied with our work, sometimes we are not getting results so we get demotivated and so on.

3) Overload - The principle of overload is as important as regularity for achieving physical fitness development. Our workout should make us fit; it should not add stress to our lives rather it should help us in relieving stress. Over overload can be hazardous.

4) Variety – One should not feel bored during a fitness program. Therefore there must be a variety of exercises you do. Until we are not interested in something, we cannot do it right. Sometimes, when you don’t feel like exercising, we should do our favorite exercises.

5) Proper rest – Lifting proper weight and doing proper warm up is as important as taking proper rest or something will happen, that’s for sure. The most common is loss of weight and speed. It is the third pillar of workout (other two are diet and exercise).

6) Progression – We cannot exercise at the same difficulty level forever. Everybody’s body is different, so everyone should exercise at their own pace but at the same time, intensity level should be increased periodically. Progression can be achieved by increasing intensity, frequency and duration. There is no gain if we don’t understand the importance of when and how to move forward and reach your goal.  When we understand that how we have to move forward, we should go for it, but steadily.

   

7) Specificity – The more specific exercise you do, the better it is. This is usually for the individual who wants to be in sports or is in a sport for better muscle power. For other people who want general fitness, they should is to include a variety of exercises     in their routine for whole some development.

8) Age and Sex – The activities should be according to age and sex. The program must be followed with complete precision. The amount of exercising varies from women and men. Men and women cannot do the same exercises with same difficulty level. 

9) Limber down – limber down is as essential as warming up. It is lowering your pulse rate back to normal. It is important that the body gets back at the normal condition. Easy lowering down of pulse rate helps the person to get back at normal life or they could feel tired the whole day.

So these are the principle/ guidelines of exercising. As we can see, there is nothing to remember; all we have to do is pay attention. 

               

Credits:- Paras Hemrajani, Shivani Ashra and Mr. Kavinder Saini