Different people have different points of view regarding fitness . For a common man to have a good physique is a symbol of physical fitness . For a doctor , the proper functioning of physiological systems is physical fitness . In fact , physical fitness is a simple term with a broad meaning . Physical fitness of a common person means the capacity to do the routine work without any fatigue or exertion and after doing his work he has power to do some more work with quick recovery . Physical fitness is more than the possession of strength and endurance . It means having the best possible health with the capacity to do one’s everyday task , engage in recreational pursuits and meet emergencies , when they arise . As a matter of fact , physical fitness is possessed by that individual , who remains enthusiast , works cheerfully and does the emergency work with vigour . Physical fitness implies a relation between the task to be performed and the individual’s capability to perform it .in fact , to understand the physical fitness in better way , it would be more beneficial to go through the following definitions of physical fitness .
According to Webster’s Encyclopaedia , “ It is the ability of a person to do daily routine work without fatigue ; moreover to participate in playful activities and still reserve enough capacity to meet any emergency .“
According to Don Hoskins ,”The human body’s ability to move with the desired speed , balance , agility and strength gained through proper exercise and nutrition , “
According to Kroles , “Successful adaption to the stresses of one’s lifestyle.”
According to David R. Lamb , “Physical fitness is the capacity to meet the present and potential physical challenges of life with success .”
In fact , it can be said that physical fitness is the ability to function effectively and efficiently , enjoy leisure , be healthy , resist disease and cope with the emergency situations . Physical fitness varies according to the nature of work , individual’s size , shape of the body , age and sex . For physical fitness , we require an efficient motor mechanism , efficient organic mechanism and an efficient mental functioning .
Doping is not new to the people . In ancient Greece, there were specialists who used to offer athletes nutritional ingredients in order to enhance their physical performance. Those specialists may be compared to the current sports medicine specialists . During the Olympic Games in the third century BC, the athletes tried to increase their sports performance by taking mushrooms and opium . In the Ist centaury AD, the Greek runners used to drink a herbal beverage to increase their strength and become capable to run long distance races. Gladiators are also reported to use various substances for enhancing strength . In the modern era , the use of performance enhancing substances and techniques by the top sportspersons across the world has been a presistent issue in the world of sports for nearly four decades. Since the beginning of the 21st century, many athletes have been engaged in taking such substances. Some of them have been tested positive such as Tim Montgomery, Marion Jones, swimmer Phelps, etc.
Concept of Doping
‘Doping’ is the word, which is used in the field of sports, to refer to the situation when athletes use prohibited substances or methods to unfairly improve their sporting performance. In general terms, doping is the use of performance enhancing substances or methods by athletes to gain an advantage over their competitors . In fact , some athletes take illegal substances to enhance their performance . This activity is known as ‘doping’ . Doping in sports is the deliberate or inadvertent use by an athlete of a substance or method banned by the International Olympic Committee. In fact, the ban or prohibition on such substances is necessary to protect the athletes from the unfair advantage which may be gained by those athletes who use prohibited substances or methods to enhance their performance and also from the possible harmful side effects which these substances or methods can produce. The following definitions of doping may help in understanding its exact meaning:
According to International Olympic Committee, ‘‘Doping is the use of any method or substance that might harm the athlete, in a quest to gain an unfair advantage, over his/her fellow competitors”. In fact, doping is the use of prohibited substances or methods designed to enhance an athlete’s physical or mental abilities or to mask the use of such substances or methods during preparation for or participation in a sports competition .
According to World Anti-Doping Agency (WADA) ,” Doping is defined as the occurrence of one or more of the anti-doping rule violations set forth in Article 2.1 through Article 2.8 of the code.”
As we all know “Health is Wealth “, we all should take a good care of our health .A good health is equal to valuable treasure .With a good healthy body & mind you will be able to live a long & diseases pain free life , able to get success , & have a happy everyday lifestyle . There are some factors which will helps you to gain in this important field.
Yoga Practices : Yoga is some mental , physical spiritual actions for good mental & physical health .Some research already prove that yoga is an effective exercise for not only fitness of the body but also in mental health with other good improvement in health. WHO also have given positive feedback on yoga & made an 2018-2030 action plan for yoga practice .United Nation announce 21st June as the World Yoga Day .There are various types of yoga with various benefits . Naukasana (Boat Posture) ,Vakrasana((Twisted Posture) for belly-fat lose , Dhanurasana (Bow Posture) for weight-loss . Sukhasana (Easy Posture) ,Kakasana (Crow Posture), Bhujangasana (Cobra Posture), Sarvangasana (Stand On Shoulder Posture) ,Shirasana (Stand on Head Posture) etc are some yoga asana which help in many physical(Blood Circulation, Mussel Growth , Nervous System, Respiratory System, Blood circulation etc) & mental Health ( Relaxation, Mind-peace, sleeplessness, concentration, stress etc) .Only one yoga poster have many remarkable benefits which help to prevent some harmful diseases. Now a days many YouTube channels ,apps ,communities are there for as a yoga instructors . Even some school, college ,company have included yoga in their curriculum keeping the benefactor of yoga in mind .
Regular Exercise or, Workout at gym : Exercise or workout are also very helpful in maintaining fitness . You can do it in a gym using some workout machine & heavy weight equipment or you can do some workout exercise for body fitness as both are effective .Although some research show that there are some negative effects also .Exercise or workout helps in body fat loss , increase muscle strength , improve blood circulation, expand endurance level etc. Some machine used in gyms for workouts are mechanical treadmill , spring stretcher , Adjustable bench ,barbell stand ,cable crossover, lifting etc. Push-up ,aerobic exercise ,walk, squat, swimming ,cycling are some effective exercise . You can take a help from some apps , YouTube channels ,community ,gym ,professionals for doing such exercise or workout for fitness .
Eating Healthy Food: Yoga & exercise help in good health but health foods are also very important in this case .As we all know every vegetables ,fruits ,animal products have some nutritious value and help our body to gain protein ,vitamins, carbohydrates, fat in perfect amount for healthiness if we consume them in a systematic manners . Some nutrition value , and health benefits are mentioned below — 1)Spinach: It is a green vegetable with lots of Calcium, Iron, Vitamins (Vita-K ,Vita-A ,Vita-C) ,antioxidants .It helps in physical energy , clean blood for oxygen circulation, blood pressure reduction for good heart etc. which prevents some health issues . 2) Kale: It is leafy greens . It has 7 calories & some vitamins(A,C,K) as nutrition .It decrease the amount of BP , bad cholesterols & sugar in our blood . 3) Beets: It is a red- pinkish vegetable with good cholesterols , potassium ,antioxidants which helps greatly in diabetes & BP . 4) Carrots: It is a orange colors vegetables but it can also be purple or yellow . It has %2 types of calories , Vitamin A & a lot of amounts of beta carotenes which helps in skin problems , breast cancer ,eyesight . 5) Edible Mushrooms: It has various categories with special shapes ,size colors & very delicious . It has a great amount of Vitamin B-6 ,Vitamin C ,iron , protein & non-fat which it prevents cancer , diabetes , heart problem etc. 6) Lemons: it is sour juicy fruit lots of Vitamin C & antioxidants which works on cold flu , weight loss ,cancer , diabetes etc. 7) Apple: It is a popular health benefiting fruit which contains calories ,carbohydrates ,fibers , potassium etc. & works on cardio-vascular diseases . 8) Avocado: It is green creamy & quit expensive fruit with high amount of potassium ,calories & antioxidants & helps in lowering cholesterols &chances of heart disease . This is just given as an example for showing that every fruits & vegetables have good health nutation. As for animal products like milk , meat , eggs etc. also have lots of protein & other elements with is important for our body growth . So we can see every edible foods have certain amount of nutriments & we should consume them as much as our body needed . Neither less nor more . You can take a help from any app , nutrition in this case .
Good Habits : With the healthy foods , exercise & yoga ,we should develops some good habits for better health benefit , prevention of diseases . Some good habits are mentioned below —– 1) Early To bed & early to rise ,2) Drinking water after raising 3) Don’t go to bed as soon as your lunch or dinner is finished ,4) consume lots of water in a day ,5) do some exercise after eating , 6) yoga after raising 7)drinking mild hot water with lemon or honey in morning instead coffee 7) check about weight on daily or weekly basis 8) Do exercise or yoga in morning daily 9) Don’t drink cold water 10) Bath in morning 11) a healthy breakfast with fruits ,eggs . There are so many healthy habits & you should practices them as you needed but they are important .
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