Enhancing Physical Abilities for Better Health
Although the basic physical abilities of a person are determined genetically and vary for each individual, it is always possible to increase their level through consistent training and physical preparation. Developing our abilities not only allows us to achieve better results from our physical activities, but more importantly, it also improves our body’s response to illness. Furthermore, in a well-trained, fit body, you can often detect potential health problems early on.
Key Physical Abilities and Their Health Indicators
Understanding the core physical abilities helps us monitor our health:
Flexibility
This allows for the maximum range of movement in our joints, thanks to the elasticity and stretching capacity of our muscles. A deficiency or health problem might be indicated if our joints are rigid, or if we experience difficulty or pain when moving them.
Strength
In our bodies, strength means the ability to resist a force by applying muscular power. Health problems often lead to a partial or total loss of this ability to apply strength.
Endurance
This is the ability of certain muscle groups to sustain an effort for a prolonged period. When our health declines, we may tire more quickly or become unable to perform activities that require endurance.
Speed
We define speed as the ability to perform one or more actions simultaneously with different body parts, or the ability to cover a certain distance in a specified time. With health problems, we might detect a loss of speed in movement or an increase in the time needed to cover distances.
Coordination of Physical Skills
This is our ability to perform different interdependent actions simultaneously. Because many different abilities are involved, our coordination is often affected early by health problems, especially when we need to synchronize movements, orient the body or limbs in a specific direction, maintain balance, keep rhythm, and react quickly.
Effective Training Programs for Fitness
While many advanced training programs are designed for athletes and typically require years of practice, understanding their principles can help anyone maintain fitness and avoid improper exercise techniques. The most popular training programs include:
Continuous Systems
These consist of performing exercises at a constant speed but for a variable duration and intensity. Notable examples include:
Continuous Running
You run at a constant but moderate speed for an established duration or a certain number of kilometers.
Fartlek Training
This type of running involves alternating different intensities, distances, frequencies, and stride lengths to vary the rhythm of your effort.
Split Systems
In these systems, training is divided into various parts, interspersed with rest periods. A common example is:
Interval Training
This involves alternating periods of running with periods of rest.
Mixed Systems
These combine elements from both continuous and split systems:
Circuit Training
Participants perform a set number of easy and varied exercises (typically 8 to 10) at each station, focusing on large muscle groups. Exercises are repeated a certain number of times. There is a 20-30 second recovery period between exercises and a 3-5 minute rest between series. Gradually, you increase the time spent at each station and the number of circuit repetitions. Exercises should become more intense, and recovery time between exercises and circuits should gradually decrease.
Total Training
This is a culmination of continuous running, rhythm changes, inclines, games, and gymnastic exercises that work on basic abilities. It often incorporates natural materials such as tree trunks or stones.
Understanding and Improving Flexibility
Flexibility is the ability of our muscles to stretch when we move a joint. This ability can be limited or lost due to structural causes, illnesses, and muscular injuries. Additionally, aging and a sedentary lifestyle tend to reduce the mobility of our joints, which can significantly affect our quality of life. Each joint has a specific level of flexibility that depends on age, gender, and training level. It is generally greater in the early stages of life, in women, and in individuals with specific training.
How to Maintain and Enhance Flexibility
To maintain a good level of flexibility, observe the following rules and practices:
- Whenever possible, perform specific stretches to maintain complete mobility in each joint.
- With stretching exercises, aim to relax large muscle groups so they can be stretched to their maximum point.
- Perform stretching exercises at least two or three times a week.
- Execute them properly: gently and without rushing, avoiding abrupt or fast movements, as these can cause injuries.
- You can include them in your personal warm-up, as a separate part, or even make them into a dedicated exercise session.
Benefits of Regular Stretching
Regular stretching offers numerous advantages:
- It prevents injuries by improving coordination between different muscle groups and the structures involved in each movement.
- It reduces fatigue and the typical aches experienced after training or physical activities.
- It helps muscles and joints relax, promoting a return to normal muscle tone after the tension and stress produced by physical activity.
- It improves the quality of exercises related to each of the joints.