5 Fitness Attitude Factors.

Given that heart disease is responsible for approximately 603,000 deaths in the United States each year, and about 805,000 heart attack every year, starting a health-related fitness program that improves cardiovascular well-being is particularly important. Long-distance cycling offers a clear example. To pedal a bicycle over long distances, often climbing steep hills, cyclists must develop fatigue-resistant muscles in their legs and glutes. This demonstrates a high level of muscular endurance. Similarly, holding a plank to develop core strength is another example of muscular endurance through isometric exercises. The longer we can contract your abdominal muscles and maintain your body in a stable position, the greater the endurance in our hips, abs, and shoulders.

To improve our muscular strength: Use heavier weights with fewer repetitions, which will cause muscle fatigue with each set.

To improve muscular endurance: Use lighter weights and more repetitions to increase endurance over time. However, if we want to build muscle mass or be able to lift heavier weights at the gym, focus your training routine on lifting heavy weights.

Regarding flexibility, as we age, its importance becomes even more apparent. While it's not possible to completely stop the aging process, protecting your joints and maintaining mobility can help you stay agile well into old age. There are simple ways to incorporate flexibility exercises into your fitness routine:

Static stretching: hold the stretch for 10 to 30 seconds at a time.

Dynamic stretching routines, whether at the gym with bands or bars; yoga; tai chi; or Pilates.

Active stretching, such as lifting and holding our leg, using the contraction of the opposing muscle.

Passive stretching, also called relaxed stretching, involves assuming a stretching position and holding it with the help of another body part, a partner, or a device, such as a strap. Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle. Regarding body composition, since fat mass can be associated with adverse health consequences, such as heart disease and type 2 diabetes, achieving and maintaining a body composition appropriate for our individual circumstances is the goal of most exercise routines.