Fitness and Health Ideas to be precise is here to help you prepare the body for the physical necessities of daily life. Fitness and Health provides strength, flexibility and stamina for the proper functioning of the body.

Your heart is a muscle, or pump, and like every muscle in your body it needs to be exercised to grow and become fit, healthy and strong. Another important part of our body is the spinal cord, because it defines our posture and gives shape to our body. To keep this in good shape it can only be achieved through regular exercises.

All forms of aerobic exercises will strengthen your heart so it will pump more blood with each beat. High stroke volume is beneficial to your muscles which get more efficient at taking the oxygen out of the bloodstream. Your endurance will be greater because your muscles won’t run out of oxygen as quickly. You will be surprised at how good you will feel after a little exercise.

Your heart can circulate more oxygenated blood throughout your body with less effort and great efficiency which results in a slower heart rate. This happens because of an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle. Mitochondria inside the muscle increase in number and activity as they are the powerhouse of your cells because they do all the heavy duty work to keep you moving. The average fit and healthy adult heart pumps about 5 litres per minute along with oxygen and many other life sustaining elements circulating through your body.

Some of the benefits you receive from aerobic training include:-

(a)    Increase in heart size (your heart can grow by 20% in size);

(b)   Increase in blood volume;

(c)    decrease in resting heart rate (a good resting heart rate is below 70 bpm);

(d)   an increase in cardiac output due primarily to stroke volume;

(e)   an increase in oxygen capacity;

(f)     a reduction in blood pressure (excellent for reducing heart disease risk);

(g)    improvement in body fat levels (great for figure and health).

Fitness and Health Ideas believe using aerobic training has some excellent benefits for your heart, fitness, health and body.

                      FITNESS AND HEALTH IDEAS would like to discuss with you the importance of drinking lots of water.
                                                         Water helps keep your body fit, healthy, to stay slim and boost your energy levels, hydrates your body plus quenches your thirst.

50 – 75% of your body weight is water depending on the person’s age. Most of the water found within the cells of the body (intracellular space). The rest is found in the (extracellular space) which consists of the blood vessels (intravascular space) and the spaces between cells (interstitial space).

Fitness and Health Ideas have examined a study entitled “Water as an Essential Nutrient” for the importance of proper hydration for good fitness, health and human performance. If we lose more than 3% of our water content you become dehydrated which will lead you to significant problems both cognitive and physical performance.

If physical fitness, health and performance are important to you make sure you drink enough water daily to quench your thirst. The main five users of water to the body are:-

(a) Vital component of our cells;
(b) Necessary agent in the body’s chemical process;
(c) A facilitator of all bodily functions including respiration and digestion;
(d) Regulates body temperature;
(e) Lubricates joints and muscles for proper movement.

Science used to say 8 glasses of water per day was sufficient but this depends on your activities and the weather. Drink water frequently if you want to reach your optimum fitness and health level. The Institute of Medicine of the National Academy of Science (I.O.M.) have specific recommendations for fluid intake. It is not much when you consider up to 20% of your water intake comes from food:-
Male
Adolescents aged 9 – 13 years need 1.8 litres per day
Teenagers aged 14 – 18 years need 2.6 litres per day
Adults need 3 litres per day
Female
Adolescents aged 9 – 13 years need 1.6 litres per day
Teenagers aged 14 – 18 years need 1.8 litres per day
Adults need 2.2 litres per day
which converts to 13 cups per day for male adults. There is also some evidence to suggest that a moderate increase in water intake can decrease the risk of some cancers, heart disease and other illnesses in certain people but to be sure ask your doctor about your own person/family history.

To stay fit and healthy you should make it a habit to drink as much fluids as you can. All beverages hydrate and a study by (B.I.H.W.) says adults consume 45 – 50% more liquids when they are flavoured compared to plain water. Fitness and Health Ideasagree with the recommendations of The Institute of Medicine of the National Academy of Science (I.O.M.) and B.I.H.W.