Introduction
Since the beginning of time, humanity relied upon their fitness and athletic ability to hunt and gather for survival. Fitness was highly valued for military strength in order to develop major empires of the world. A mindset of extreme fitness made them successful and ensured their strength and longevity yet some empires began to practice a more sedentary extravagant lifestyle leaving this fitness mindset only to their demise resulting in a declining economy and an increase in health issues. Others found health, wellness & spirituality was connected to fitness and it could prevent physical disease such as heart disease and diabetes. The industrial revolution created a more sedentary lifestyle for Americans and Europeans and deaths from chronic disease was on the rise. History can be our best teacher and has clearly showed us fitness can make a nation strong and a productive economy. Fitness is vital for survival still today as chronic disease is still rising and is the leading cause of death and disability in the United States. Having a fitness mindset is imperative for our nation’s security, a thriving economy and is the best preventative care for overall wellness and longevity.
Chronic disease means you have been diagnosed with an incurable illness or disease that lasts more than a year such as Cardiovascular Disease, Diabetes and Cancer. Most of these so called chronic diseases can lead to disabilities, expensive medications and treatments for the rest of your lives and can even cause early death. The best news is that these kinds of problems can be prevented with early detection and in some cases reversed or cured by deciding to make better lifestyle choices which would include a physical fitness program. The World Health Organization recommends adults have some kind of moderate activity for at least 30 minutes a day and 5 days a week to prevent chronic disease such as High Cholesterol, Obesity, Type II Diabetes, High Blood Pressure, Cardiovascular Disease and Strokes. A Physical Fitness program has Physiological benefits such as better heart and lung function, hormones, metabolism and stronger denser bones. It can help decrease body fat while increasing muscle mass and strength. You will gain endurance, flexibility, agility and balance.
Many sedentary people experience muscular dysfunction and increased injuries from sitting too long or unnatural posture at computers or injuries from repetitive movement and heavy labor. These kinds of job-related injuries can affect the muscles, tendons and ligaments that can cause pain ; discomfort, disablement and possibly preventable expensive surgeries ; loss of wages. It’s important to incorporate physical activity into our daily lives so we can prevent these kinds of injuries. Taking frequent breaks, and not sitting for more than 3 hours at a time. Getting up and walking, stretching, rotate ng jobs duties frequently and using both sides of the body equally during heavy labor & proper body mechanics.
The benefits of a good Cardiorespiratory fitness program will help sustain you during active excersise by supplying the needed nutrients, oxygen rich blood, and the removal of Co2 and wastes. Maintating this kind of excersise throughout your lifetime will help maintain your strength and endurance and help you with your ADL’s or normal activities of daily life while improving your overall health and decrease your risk of premature death or disability from Cardiovascular disease. This is very individualized and important to find something enjoyable for adherence to the program such as walking, running or jogging, cycling or circuit training.
Core Training consists of the (LPHC) or lumbo-pelvic-hip complex. A strong core will help you will all body movements and is the point of orgin of all our movements (COG) center of gravity. Core training improves power, posture, agility, and stability. A weak core is the main cause of lower back pain due to compensation and improper body movments. A strong core will enable one to undertake weight bearing movements and prevent injury, builds back strength, prevent
Balance training is extremely important to include in your workout because it is an activity of daily living that you do every day. When you are walking you are balancing. When you are getting in and out of a car, you are balancing.
Plyometrics are a highly effective form of power training designed to significantly improve sports performance. Used by athletes to reach peak physical condition, plyometric exercises manipulate the elasticity and strength of muscles by increasing the speed and force of their contractions. These are for more advanced clients who have developed strong core strenghth, joint stability, (ROM) Range of Motion and sufficient balance.
SAQ training consists of short, intense drills that involve quick acceleration and deceleration while moving backward, forward or side-to-side. This is widely used for athletes but at a moderate intensity it is very effective for the non-athlete. Children, Adults ; Seniors can benefit from this type of excersise as well. (HIIT) High Intensity Interval Training is an effective for weight loss. The variety of excersises makes it really fun and adherence to the program increases. Children benefit from this kind of training from infancy to adulthood children are continually adapting to what they are exposed to challenging them to apply new movements. This kind of excersise will help minimize injuries and increase their future successs in physical activity and fitness. Seniors benefit by an increase in their bone density which in turn less injuries from brittle bones. They also have an increase in coordination and muscular power and a decrease in muscle loss. “If you don’t use it you lose it” so integrating this kind of fitness program for seniors will help them have a better quality of life and prevent falls and maintain activities of daily life.
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. Resistance training in children and adolecents can help lower the risk of injuries and can improve motor skills. Seniors can also do strenghth training 3 to5 times a week with lighter weights being used and slower progressions.

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