Physical fitness

If we do not regularly exercise, we don't walk, we run, we exercise, our muscles go limp, and the circulatory and respiratory systems become less efficient. Instead, we are overgrowing with unnecessary fatty tissue. If you are thinking of long trips, you have to remember to do exercises. They consist in repeating certain movements rhythmically, sometimes with the use of not too heavy weights and other equipment.


Physical efficiency test
1 Place your entire foot carefully on the platform.
2 Keep your leg straight at the knee by pulling your whole body up.
3 Feel it, are you keeping your balance, when you put the other foot down. Get off the dais. Repeat the exercise, starting with the other leg.

The following exercise can also be used to evaluate your overall fitness, as well as training. It consists in going up and down the step. Degree (box or other type of elevation) should be approx 20 cm in height, not more, to avoid too much exertion and loss of breath.
Each time you put one foot on the floor, the other one should be placed completely on the step. Do the exercise at a pace of approx 24 step per minute, after three minutes, rest and measure your heart rate on your wrist. Count your pulse through 15 seconds, then multiply by four, to get the number of heartbeats per minute. Compare the obtained result with the data in the table below and evaluate your fitness.

Scale of efficiency

The more agile you are, the stronger your heart is. An active heart muscle pumps blood more slowly, but more effectively. Children's hearts, women and older people beat faster than young people, mature men, as shown in the data in the table below. When you wake up, your heart rate can be used as a basis for determining overall body performance. The table on the right side states, how much time must pass, before after exercise, such as the fitness test shown above, the heartbeat will calm down and return to a normal rhythm. The more agile you are, the sooner your heart starts working normally.

Maintaining good physical condition also increases mental resilience. Under natural conditions, when it is necessary to fight for a existence deprived of all the benefits of urban civilization, you should find yourself among everyday activities, gain self-confidence and believe in your own strength. Through training, you not only strengthen yourself physically, but you get to know your own possibilities and limitations well. Mental resilience also has its source in inner cognition, who you are, and to be aware of one's place in the immeasurable universe.
In critical situations, you need to know what you can do, otherwise you can't handle it.

Properly conducted training increases the efficiency of the entire body. Makes, that a person feels better and is ready to make an effort at any time. After a long period of regular exercise, there are many positive changes, such as losing unnecessary weight, body shape improvement, increase in muscle strength, dexterity and overall fitness. Thanks to regular exercise, we also have more energy and willingness to live, we sleep better and start to eat more rationally. Training should be so planned, that the exercises occur at least three times a week and last approx 45 minutes. After each such daily dose of training, your heart rate should be over 120 beats per minute.

Long-term benefits
Regular exercise increases the efficiency of all organs and helps keep the body in good shape.