Lyen Wong at PEAK PHYSIQUE & PERFORMANCE
If you’re slim and lean, you don’t have to do resistance training – true or false? As long as you watch what you eat you’re healthy, right? Most people believe in these and other false “fitness facts”.
Fitness is a product of healthy diet and exercise, sleep and mental well being. “Physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo-kinetic diseases, and to meet emergency situations” as defined in Wikipedia. Here is why fitness is a far better goal than weight loss in the long run.
Difference between weight loss and fitness
While fitness usually does involve weight loss, all weight loss does not involve fitness. One can lose weight – the unhealthy way – through crash dieting, over-exercising, weight loss pills and several other, equally, harmful quack methods.
Unhealthy weight loss involves losing mostly muscle mass and small quantities of topical fat. Visceral fat, or fat that is stored internally around organs, does not decrease with unhealthy weight loss practices. In fact, it can increase due to the starvation mode set off with unhealthy dieting.
Pursuing general fitness and well being, on the other hand, takes care of the harmful body fat, while giving you a healthier mind and body and, yes, burning, calories. Weight loss is about losing weight rapidly. Fitness is about healthy living and longevity. Fitness is a combination of exercise, diet and rest. When weight loss is your only target, you tend to ignore the other benefits of living a healthy life.
Let’s look at what impact fitness has on the different systems in your body:
Importance of fitness: respiratory and circulatory system
You know the heart is a muscle that pumps blood and oxygen to the body. Exercise helps the heart in circulation of blood and oxygen. That means healthy skin, alertness and a healthy system, among other benefits. Similarly, a healthy diet aids your circulatory and respiratory system by preventing thickening arterial walls and better blood circulation.
Importance of fitness: digestive system
When we are constipated or feeling bloated we look for a change in diet to relieve us from our discomfort. But exercise can help you avoid digestive problems, as well. Walking, running and other physical activities can improve your digestive system.
A poor digestive system leads to a poor well-being and quick weight loss ignores this fact. The result of crash dieting is often Irritable Bowel Syndrome, and plenty of fat gain once you stop the fad diet. Instead, focusing on general fitness through balanced nutrition and exercise will give you a smoother digestive function.
Importance of fitness: lymphatic system
‘”The lymphatic system is a part of the circulatory system, comprising a network of conduits called lymphatic vessels that carry a clear fluid called lymph”, as explained on Wikipedia. Stretching, strength training and aerobic exercises improve the lymphatic system. A healthy lymphatic system reduces swelling, improves circulation, metabolism and flexibility.
Importance of fitness: cardiovascular system
Research has proven, time and again, that pursuing fitness is the best way to achieve better cardiovascular health. This means that your cardiovascular system is able to function a lot better when you’re fit, within your ideal weight range, and live an active life with healthy eating.
The cardiovascular system is responsible for circulating oxygen and important nutrients to the body. Opting for fitness, instead of quick weight loss, will help you avoid diseases related to the cardiovascular system like heart attack and stroke. Strength, stamina, and agility also get a boost with a well functioning cardiovascular system. Cardio exercises are the key to a functioning cardiovascular system.
However, many make the mistake of associating ‘cardio’ exercise with rapid weight loss. This usually leads to long hours of cardio that cause fatigue and over-train your body. What does this mean? Over-training leads to more fat storage in your body. So, if you walk/run/jog/swim too much, your body will start craving more food.
Importance of fitness: nervous system
The nervous system includes the brain and the spinal cord. Physical activity helps to keep the brain sharp and alert and improves hand-eye co-ordination and balance.
Mental health is crucial for a healthy life. By pursuing weight loss only, without any thought toward fitness and the right way to achieve it, your mind will experience fatigue and negativity. Those that rely on vanity alone as a motivator tend to drop out of their ‘fitness’ routine. A balanced diet and regular exercise over the long term, because you want to be fit instead of a size zero, is a better idea.
Importance of fitness: musculoskeletal system
This is the easiest association to make. We use muscles everyday, consciously or subconsciously. All aspects of exercising, from resistance training to flexibility and cardio training, and eating right improve the musculoskeletal system.
Importance of fitness: overall health
- Improves performance and stamina
- Reduces chances of experiencing lifestyle diseases
- Promotes longevity
- Prevents excess body fat
- Improves mood
- Improves confidence
- Induces good sleep
When you focus on weight loss alone, and quick weight loss at that, you ignore your body’s actual needs. A common sign of rapid weight loss is weakness and fatigue. This is because your body loses muscle a lot faster than fat. With muscle loss, your metabolic activity decreases, causing imbalances and increased fat storage. The result: short term weight loss, and long term weight gain.
For the over-weight and obese, fitness does involve weight loss. But this is sustainable weight loss that comes with a shift in lifestyle habits. If your only concern is to look good in that slinky outfit or that wedding dress, then you will set yourself up for failure. Chasing the short term dream by radical, unsustainable means is a recipe for disaster.
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