Remember that there are many activities such as dancing, skateboarding, and playing recreational sports that can provide a great cardio workout. Also keep in mind that your cardio does not have to be performed at one time.
Wellness, Body, and Injuries
Total wellness is a balance between social, physical, and mental/emotional wellness. Resistance activities force your body to work against an external force. Flexibility activities are important for your body to perform everyday motions. Being not only physically, but socially and mentally/emotionally well, has many benefits to our daily lives including: Decrease risk of disease, live longer, may improve grades, increased confidence, better sleep, reduced depression, and stronger and healthier bones.
Body Types/Body Composition
Mesomorph is a body type with a solid, muscular, and large-boned physique. It is characterized by a low-to-medium percentage of body fat, medium-to-large bone size, and a large amount of muscle size and mass. People who have this body type generally appear muscular and well-proportioned.
Ectomorph is a body type with a slender, slight build. It is characterized by a lower percentage of body fat, small bone size, and a small amount of muscle size and mass. People who have this body type exhibit a lean appearance, often with long, slender arms and legs.
Endomorph is a body type with a large, soft, bulging body and pear-shaped appearance. It is characterized by a high percentage of body fat, large bone size, and a small amount of muscle size and mass. People who have this body type generally have a round face, short neck, and wide hips.
Injury Prevention and Common Injuries
Muscle sprains are caused by an overstretched or torn ligament. Sprains most commonly occurring in the ankle, knee, and wrist where the joint twists in an unnatural way, such as rolling your ankle. If you experience any of these symptoms, you must cease exercising immediately and seek medical assistance for severe strains. Your doctor may have you apply R.I.C.E to your strain. R.I.C.E is an acronym that stands for Rest, Ice, Compression, and Elevation.
Muscle strains are also known as “pulled muscles” and/or “muscle soreness”. This occurs when a muscle or tendon is stretched too far. The most common cause of muscle strains are failure to warm up or stretch properly prior to physical activity. Chronic strains may be caused by poor posture or can be related to a repeated sports action such as those in tennis or rowing. Muscle strains most commonly occur in the lower back, neck, shoulder, or hamstring.
Blisters are pockets of fluid that occur most commonly on the hands and feet. Blisters are caused by burns or surface friction. Most blisters are filled with clear fluid. To treat a blister, dry, clean, and bandage the affected area. Do not puncture the blister to drain the fluid. Shin splints occur when there is pain in the front of your lower leg when walking, jogging, climbing, or stepping. The pain caused by shin splints is from inflammation of the muscles, tendons, and bone tissue around your shin.
Bob Harper's Heart Attack: Even though Mr. Harper is physically fit, there are aspects of people's health that are beyond their control. It is important to not only be physically fit, but to also take care of their body by having regular check-ups with a medical professional. People should want to make sure that they listen to their body. If something does not feel right, have it checked out by a professional.
Body composition describes the percentages of fat, bone, muscle, and water in your body. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass (meaning muscles, bones, and organs). The benefits to having a lower body fat percentage include: Lower risk of cardiovascular disease, higher metabolism, prevention of certain diseases, stronger bones, reduced chances of Type 2 diabetes, and longer life.
Injuries can happen at any time, whether you are competing in an organized physical activity or just doing a daily chore. Prior to any physical activity, you should complete a warm up. Make sure you are drinking fluids (preferably water) every 20 minutes as your body naturally loses fluid during physical activity. If you are in pain, stop doing the activity immediately. At the end of your activity/exercise/workout, it is important to perform a cool down.