COMPLETE FITNESS

COMPLETE FITNESS
Physical Fitness
VARIABLES FOR TRAINING
There are several fundamental terms that need to be
covered before describing what a physical fitness
programme should look like. When creating a
fitness programme, these principles must be taken
into consideration, as they apply to all programmes
generally.
The level of effort put into each workout is referred
to as intensity and is typically expressed in
heartbeats per minute. Plan on working out at a heart
rate reserve of at least 70% to get the most out of each workout. Your heart rate reserve can
be determined using a number of scientific techniques. Start with your maximal heart rate
(220 minus your age) for the simplest method. Take a reading of your resting heart rate next.
Max heart rate minus resting heart rate yields the heart rate reserve. By multiplying 70% by
the heart rate reserve and adding your resting heart rate, you can train at 70% of the heart rate
reserve. For a 20-year-old with a 60 to 80 beats per minute resting heart rate, your heart rate
during exercise, expressed in beats per minute,
The term "intensity" refers to the amount of effort put into each workout and is often
represented in heartbeats per minute. To get the most out of each workout, aim to exercise at
a heart rate reserve of at least 70%. Numerous scientific methods can be used to determine
your heart rate reserve. For the most straightforward technique, start with your maximal heart
rate (230 minus your age). Next, measure your resting heart rate. The heart rate reserve is the
maximum heart rate minus the resting heart rate. You can train at 70% of the heart rate
reserve by multiplying 70% by the heart rate reserve and adding your resting heart rate. With
60 to 80 beats per minute for a 20-year-old
RECOVERY: Avoid repeatedly working the same muscle groups intensely. Muscles require
rest time. This idea is frequently misunderstood. Inadequately facilitating recovery. Can be
used to explain why the majority of people experience little to no benefit from heavy
exercise. The same muscle groups can be worked every day, but you should train hard one
day and easy the next. This is important because the foundation of the fitness programme is a
six-day-per-week workout regimen.

General Adaptation Principle (GAP): Your body will adjust to the increasing stress that
exercise places on your muscles and cardiovascular system. The existing muscular and
cardiovascular systems must be stressed in a fitness programme in order to notice
improvements. The overload principle is another name for this idea. The workload during
exercise must be more than what a muscle ordinarily encounters for it to grow stronger.
SPECIFICITY: You can improve your muscular strength and cardiovascular fitness through a
variety of exercises and competitions. You can do more push-ups to boost your capacity.
Simply develop upper body strength by using a variety of weights and strength workouts.
However, performing push-ups is the best approach to developing them. The same is true for
increasing cardiovascular fitness by biking, swimming, or walking. The best exercise, though,
will be running if the objective is to continue improving one's running abilities.
THE PRIMARY ELEMENTS OF PHYSICAL FITNESS: Every fitness programme
consists of a number of elements. Most programmes focus on flexibility, strength, muscular
endurance, and cardiovascular endurance as their three main goals. The Army Physical
Fitness Programme's core elements include these components.
How to Utilise These Exercise Routines
Plans for these programmes last four weeks. There are exercises A and B for each
programme.
Alternate daily workouts for six days, then take a break. Workout B should be done on
Tuesday, Thursday, and Saturday, whereas Workout A should be done on Monday,
Wednesday, and Friday. Exercises A and B target different muscle groups, which means you
work each muscle group three times per week. Take Sunday off. Include cardiovascular
exercises at least three times a week in your routines. Using the hard/easy strategy outlined
under the recuperation principle, you may try to gradually build up to doing cardio six days
per week.
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