Month: July 2018

The generally accepted definition of health is “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity”.

What is Health?

In general, there are two aspects of health, physical health and mental health.

Physical health

Physical fitness, one of two aspects of health besides mental health, refers to good body health and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery. A strong indicator of health for the localised population is their height or weight, which generally increases with improved nutrition and health care. So, this is also influenced by the standard of living and quality of life. Genetics also plays a major role in people’s height. Therefore, the study of human growth, its regulators, and implications are known as Auxology.

Mental health

Mental health refers to an individual’s emotional and psychological well-being. “A state of emotional and psychological well-being in which an individual is able to use his or her cognitive and emotional capabilities. Noteworthy, it helps in functioning  in society, and meet the ordinary demands of everyday life.”  Similarly, one way to think about mental health is by looking at how effectively and successfully a person functions. Feeling capable and competent; being able to handle normal levels of stress, maintain satisfying relationships, and lead an independent life; and being able to “bounce back,” or recover from difficult situations, are all signs of mental health. Health is “a resource for everyday life, not the objective of living.

Above all, health is a positive concept emphasizing social and personal resources, as well as physical capacities”. A combination of physical, mental, emotional, and social well-being helps to achieve overall health.

General fitness training:

By all means, it works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. Thus, a regular moderate workout regimen and a healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet. Diet itself helps to increase calorie burning by boosting metabolism, a process further enhanced while gaining more lean muscle. The anaerobic exercise program can burn fat and increase the metabolic rate.

Weight loss and muscle definition

In reality, general fitness training may help to promote weight loss. Personal trainers work with a client’s physician and/or therapist to construct a programme centred on restructuring lifestyle while helping to provide the necessary motivation for its success. General fitness training can also be used to promote “toning” or “building” of muscles, which are essentially the same physiological process. (However, “toning” implies moderate muscle definition, whereas “building” implies increasing musculature significantly.)

Injury recovery

In physical health, injuries may cause some sort of barriers in participation in exercises or to take part in a sport. Persons with injuries are often required to supply a written physician’s clearance depending on the extent of the injury. Personal fitness trainers are not doctors and (in most cases) are not physical therapists. Certified personal fitness trainers can contribute significantly and uniquely to recovery and rehabilitation efforts. It is necessary for the trainer to coordinate training and nutritional programs with a doctor, physiatrist, physical therapist, occupational therapist, chiropractor, special nutritional counsellor, and/or alternative medicine healthcare provider(s).

Pre/post natal trainer

During the second trimester (weeks 13-28) the unpleasant symptoms from the first trimester should have settled down and the mother will start to feel a renewed level of energy. The biggest change during this period will be the growth of the ‘bump’. As the baby grows the mother should notice a change in her body position and posture. The extra weight occurs at the front of the body, the hip and back joints will take the strain. The posture will shift as the lower back muscles tighten and take an exaggerated curvature. The abdominal muscles will stretch and strain to adapt to the growing baby. During this time it will be extremely beneficial to perform exercises to help strengthen weakened abdominal and pelvic floor muscles, in order to reduce the strain on the lower back.

A lot of stress is put on the muscle on the lower back during a pregnancy period due to the heavy weight being carried. Exercise and stretching can be extremely important to increase strength and reinforce the body structure for the extra weight.

More specialised fitness training

Sports-specific training

As a matter of fact, the more specified type is sports specific training. In this type of training, the trainers can help improve strength, flexibility and stamina to improve performance in specific sports. So, the options include increasing arm strength for tennis playing or improve strength and core stability providing better balance playing golf. In reality, sports specific training is all about developing physical conditions to improve performance and skills at a particular sport. It also refers, to understand the needs of the game, training/practising at the correct pace, in order to meet sports requirements.

Therefore, we advise you to hire a good Personal Trainer who can maximise the results. The personal training will help you within your target time to attain the best results in sports specific training.

IMPORTANT:   Please note that the chart is just a guide. You must speak to your GP/ physician about your individual weight if you are unsure. The table below shows the ideal weight for both male and female.

Height table:

Male			Female
Height	Ideal Weight	Height	Ideal Weight
4′ 6″	63 – 77 lbs.	4′ 6″	63 – 77 lbs.
4′ 7″	68 – 84 lbs.	4′ 7″	68 – 83 lbs.
4′ 8″	74 – 90 lbs.	4′ 8″	72 – 88 lbs.
4′ 9″	79 – 97 lbs.	4′ 9″	77 – 94 lbs.
4′ 10″	85 – 103 lbs.	4′ 10″	81 – 99 lbs.
4′ 11″	90 – 110 lbs.	4′ 11″	86 – 105 lbs.
5′ 0″	95 – 117 lbs.	5′ 0″	90 – 110 lbs.
5′ 1″	101 – 123 lbs.	5′ 1″	95 – 116 lbs.
5′ 2″	106 – 130 lbs.	5′ 2″	99 – 121 lbs.
5′ 3″	112 – 136 lbs.	5′ 3″	104 – 127 lbs.
5′ 4″	117 – 143 lbs.	5′ 4″	108 – 132 lbs.
5′ 5″	122 – 150 lbs.	5′ 5″	113 – 138 lbs.
5′ 6″	128 – 156 lbs.	5′ 6″	117 – 143 lbs.
5′ 7″	133 – 163 lbs.	5′ 7″	122 – 149 lbs.
5′ 8″	139 – 169 lbs.	5′ 8″	126 – 154 lbs.
5′ 9″	144 – 176 lbs.	5′ 9″	131 – 160 lbs.
5′ 10″	149 – 183 lbs.	5′ 10″	135 – 165 lbs.
5′ 11″	155 – 189 lbs.	5′ 11″	140 – 171 lbs.
6′ 0″	160 – 196 lbs.	6′ 0″	144 – 176 lbs.
6′ 1″	166 – 202 lbs.	6′ 1″	149 – 182 lbs.
6′ 2″	171 – 209 lbs.	6′ 2″	153 – 187 lbs.
6′ 3″	176 – 216 lbs.	6′ 3″	158 – 193 lbs.
6′ 4″	182 – 222 lbs.	6′ 4″	162 – 198 lbs.
6′ 5″	187 – 229 lbs.	6′ 5″	167 – 204 lbs.
6′ 6″	193 – 235 lbs.	6′ 6″	171 – 209 lbs.
6′ 7″	198 – 242 lbs.	6′ 7″	176 – 215 lbs.
6′ 8″	203 – 249 lbs.	6′ 8″	180 – 220 lbs.
6′ 9″	209 – 255 lbs.	6′ 9″	185 – 226 lbs.
6′ 10″	214 – 262 lbs.	6′ 10″	189 – 231 lbs.
6′ 11″	220 – 268 lbs.	6′ 11″	194 – 237 lbs.

% Fat Health Norms for General Population

Classification	Men	Women
Lean	<12%	<17%
Acceptable	12% – 20.9%	17% – 27.9%
Mod. Overweight	21% – 25.9%	28% – 32.9%
Overweight	>26%	>33%