^ Osawa Y, Azuma K, Tabata S, Katsukawa F, Ishida H, Oguma Y, Kawai T, Itoh H, Okuda S, Matsumoto H (2014). "Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: a preliminary study". Open Access Journal of Sports Medicine. 5: 257–65. doi:10.2147/OAJSM.S68932. PMC 4226445. PMID 25395872.
An example of a test with average results would be a woman doing between 20-25 push-ups during a muscular endurance test. In all cases of activity, proper precautions should be taken to avoid injuries or other health complications. Consulting with a physician prior to starting an exercise program is recommended. Other professionals, such as personal trainers or exercise physiologists, should also be considered as resources to help create a program that is the best fit based on personal needs.
HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our blood alcohol, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years. Our team of health professionals, and researchers use peer reviewed studies as source elements in our articles. Our high quality content has been featured in a number of leading websites, USA Today, the Chicago Tribune, Live Strong, GQ, and many more.
Fitness is defined as the quality or state of being fit.[5] Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten.[6] The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory endurance or only weight training.
These recommendations are also widely supported by the American Cancer Society. The guidelines have been evaluated and individuals that have higher guideline adherence scores substantially reduce cancer risk as well as help towards control with a multitude of chronic health problems. Regular physical activity is a factor that helps reduce an individual’s blood pressure and improves cholesterol levels, two key components that correlate with heart disease and Type 2 Diabetes.[33] The American Cancer Society encourages the public to "adopt a physically active lifestyle" by meeting the criteria in a variety of physical activities such as hiking, swimming, circuit training, resistance training, lifting, etc. It is understood that cancer is not a disease that can be cured by physical fitness alone, however, because it is a multifactorial disease, physical fitness is a controllable prevention. The large associations tied with being physically fit and reduced cancer risk are enough to provide a strategy to reduce cancer risk.[32] The American Cancer Society asserts different levels of activity ranging from moderate to vigorous to clarify the recommended time spent on a physical activity. These classifications of physical activity consider the intentional exercise and basic activities are done on a daily basis and give the public a greater understanding of what fitness levels suffice as future disease prevention.
HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our blood alcohol, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years. Our team of health professionals, and researchers use peer reviewed studies as source elements in our articles. Our high quality content has been featured in a number of leading websites, USA Today, the Chicago Tribune, Live Strong, GQ, and many more.
^ Colbert LH, Visser M, Simonsick EM, Tracy RP, Newman AB, Kritchevsky SB, Pahor M, Taaffe DR, Brach J, Rubin S, Harris TB (July 2004). "Physical activity, exercise, and inflammatory markers in older adults: findings from the Health, Aging and Body Composition Study". Journal of the American Geriatrics Society. 52 (7): 1098–104. doi:10.1111/j.1532-5415.2004.52307.x. PMID 15209647.
HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our blood alcohol, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years. Our team of health professionals, and researchers use peer reviewed studies as source elements in our articles. Our high quality content has been featured in a number of leading websites, USA Today, the Chicago Tribune, Live Strong, GQ, and many more.
Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines, which promote the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.[13]
Cardiorespiratory fitness can be measured using VO2 max, a measure of the amount of oxygen the body can uptake and utilize.[15][16] Aerobic exercise, which improves cardiorespiratory fitness, involves movement that increases the heart rate to improve the body's oxygen consumption. This form of exercise is an important part of all training regiments ranging from professional athletes to the everyday person. Also, it helps increase stamina.

Strength refers to the ability of your muscles to perform work at one time, such as lifting a heavy barbell. You build strength by putting enough resistance against your muscles that you cause damage to them. When your muscles repair themselves in response to this damage, they grow bigger. Since your heart and lungs are muscles, some people refer to your cardio capacity as cardio strength. 

According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as 'the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.' Based on this definition, fitness involves everything from getting out of bed to hiking to performing CPR.
Eccentric training is another type of physical fitness training centered on improving eccentric muscle contraction. As a backgrounder, this type of muscle contraction occurs when the muscle elongates or lengthens from the influence of an opposing force. The contraction happens explicitly when a muscle gives in or goes with the flow or direction of an opposing force.
The US guidelines continue: For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.[14]
Possibly one of the most important parts of fitness training is flexibility and mobility. Flexibility is the ability of your muscles to stretch, and mobility is being able to move your joints and tissues through their full range of motion. Both are important to athletic performance and for avoiding injury. Muscles and joints that are flexible and mobile — as well as strong — are much less susceptible to sprains and other injuries.
^ Colbert LH, Visser M, Simonsick EM, Tracy RP, Newman AB, Kritchevsky SB, Pahor M, Taaffe DR, Brach J, Rubin S, Harris TB (July 2004). "Physical activity, exercise, and inflammatory markers in older adults: findings from the Health, Aging and Body Composition Study". Journal of the American Geriatrics Society. 52 (7): 1098–104. doi:10.1111/j.1532-5415.2004.52307.x. PMID 15209647.

People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place.
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