From understanding the difference between physical activity and physical fitness to knowing what the recommended checks are before starting exercise – discover all the answers to your questions.
What is physical activity?
Physical activity means any bodily movement produced by the contraction of muscles that results in an increase in energy expenditure compared to baseline consumption.
What is physical fitness?
This term refers to the ability to perform the activities of daily living with vigour and saving part of your energy for leisure activities or emergency situations.
What constitutes physical fitness?
'Physical fitness' or physical efficiency can be grouped into two categories:
- Health-related physical fitness: This includes muscular strength and endurance, cardiorespiratory endurance, flexibility and body composition
- Performance-related physical fitness: This includes balance, coordination, speed, reaction time, agility and power.
What is resilience?
Resilience is the body's ability to adapt to certain stimuli. Some organs, such as the heart and muscles, respond to exercise or physical activity by changing its structure and improving its functionality.
What is maximum oxygen consumption?
This is the maximum rate at which oxygen can be extracted, distributed and used during physical activity. Its measurement is important because it allows assessing the performance of trained individuals, as well as the cardiopulmonary reserve of sedentary and elderly people or individuals who occasionally do some form of physical activity. The greater the consumption of oxygen is, the greater the efficiency of the cardiorespiratory system.
What are the recommended checks before doing physical activity?
A general check-up by your doctor is important, but it might be more useful to consult a sports physician for a fuller assessment. Blood pressure measurement and a stress test are ideal to check whether your heart can endure physical activity without any problems.
What should I do to ‘get in shape’?
To get in shape you have to develop the basic components of physical fitness, which are: strength, flexibility and aerobic capacity.
What is aerobic capacity?
It is the ability of the cardiovascular system – the heart, lungs, and blood vessels, to supply fuel (oxygen) to the muscles used during movement: It is closely correlated with your overall health.
What is the minimum amount of physical activity?
Recent international guidelines suggest that the minimum is approximately 150 minutes of moderate physical activity a week. In the case of intense activity, 75 minutes a week are enough. There is a simple and effective way to determine if the intensity is excessive: If during training you are able to carry on a conversation without having shortness of breath, the level of stress is within the range of moderate intensity aerobic activity.