HEALTH AND FITNESS FOR HUMAN BEING 2025
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Have you ever observed that the team or individual that tires out early during a sporting event frequently loses? The same is true for soldiers. The Army needs physically fit Soldiers, and when you are fit, you are more likely to lead an enjoyable, productive life.
Principles
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Practicing the basic exercise principles is crucial for you to develop an effective fitness training program.
Progression
The intensity and duration of exercise must gradually increase to improve your fitness level. A good guideline for improvement is a 10 percent gain at specified intervals.
Regularity
Workouts in each of the first four fitness components should be scheduled at least three times each week in order to accomplish successful training. Maintaining a healthy diet, getting enough sleep, and resting all depend on regularity.
Overload
To have a training effect, each exercise session's workload needs to be greater than the typical demands made on your body. This is frequently stated as "No pain, no gain." You can learn how to distinguish between pain that comes from an ideal amount of overload and discomfort that could be an indication of an injury from a fitness trainer, like your ROTC teacher.
Variety
Changing up your hobbies makes you less bored and more driven to keep going.
Recovery
After a challenging training day for a particular fitness component, you should have a day of easier training or rest for that component. This aids in your body's healing. Alternating the muscle areas you work out every other day is another strategy to aid with recuperation, particularly during strength training.
Intensity, Time, Type
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You must keep track of your workout frequency, intensity, time, and kind if you want to be successful in any fitness-training program.
Duration
Muscular strength and endurance can be increased in the ordinary individual by performing 8–12 repetitions with sufficient resistance to induce muscle failure. Doing two or three sets of each resistance exercise can help you improve your strength as you advance.
Type
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Type describes the type of activity you do. Take the specificity principle into account when selecting the type. Avoid falling into the trap of overemphasizing cross-training, as some people do. For instance, perform CR-type exercises to raise your level of CR fitness, which is the main fitness component of the two-mile run. There isn't a better way to enhance push-up performance.
Safety and Smart Training
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You can use a cushioned brace or gently wrap it in an elastic bandage. An injury should not be extensively or tightly taped up because healing depends on proper circulation.
Rest
Give the injured area some rest. To relieve your weight and reduce activity on the injured body part, use a crutch, brace, cane, or sling as needed. Maintain the muscle or joint as passive as you can.
Compression
Wrap an elastic bandage around the ice to compress the injured area lightly but not enough to cut off circulation to the injured area. After the cold compress, wrap the affected area lightly in an elastic bandage or use a flexible brace. Don’t wrap any injury too tightly, as this will cut off good circulation to the injury.
Smart Training
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You know how your body feels and functions best because you live in it. You should therefore be in charge of overseeing your personal fitness-training regimen. Setting objectives to increase your physical fitness requires an understanding of your strengths and limitations. Smart training entails following a few established rules:
Progression
As you've seen, it's a good idea to increase time and/or intensity by 10% at regular interval.
Mechanics
Concentrate on your form when exercising. Maintain intensity levels, but don’t let your form suffer. You will not improve by doing exercises or repetitions incorrectly—you only increase your chances of injury.
Healthy Diet
You’ve heard that “You are what you eat.” Food is your source of strength and energy. What you eat will dramatically affect your ability to maintain and improve your overall fitness.
Nutrition and Diet
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Complete physical fitness is not just about exercise, but also includes good nutrition and a sensible diet. You maintain a healthy body weight and body fat percentage through sound diet and exercise to ensure the best health, fitness, and physical performance. All of these things are relevant to maintaining military readiness and achieving peak performance.
