How to Effectively Develop Physical Fitness
What are the key components of physical fitness, and how can you develop each aspect effectively?
- רות ליאת פלץ
- פורסם י"ב שבט התשפ"א

#VALUE!
There are three main components of physical fitness, and it's important to focus on developing all three.
1. Cardiovascular Endurance - Improves heart and lung function and the ability to sustain prolonged physical effort. Examples include walking, running, swimming, cycling, and jump roping.
2. Muscle Strength - Includes endurance, strength, and the ability of muscles to perform different movements and prevent posture issues. For example, push-ups, weight lifting, various gymnastic exercises, and more.
3. Flexibility - Enables a wide range of motion, involving joints, muscles, tendons, and ligaments. There are many methods of therapeutic exercise, such as Alexander Technique, Feldenkrais, yoga, Pilates, and Qi Gong (be sure to consult with a rabbi and examine each method individually to ensure they do not contain elements of idolatry). These exercises are great for healing, posture correction, and more. They incorporate breathing, movement, awareness, and internal focus, affecting both the body and mind. They provide physical and mental balance, enhance the practitioner's life energy, influence blood flow rate, improve metabolism, and elevate energy levels while calming and balancing the mind. They also incorporate breathing and awareness into every movement. For instance, Qi Gong promotes both physical and mental flexibility, viewing it as key to renewed energy and longevity. Therefore, Qi Gong is highly suitable for seniors and individuals with limitations due to injury or illness, allowing for practice while seated or even lying down, tailored to the needs and abilities of the practitioner. In traditional Chinese medicine, Qi Gong is used not only for maintaining health but also as a targeted treatment for specific organs and various health issues.
Important Tips for Beginners:
• Start sports activities gradually.
• Begin with a "warm-up" (movement and stretching).
• Fresh air is important during exercise (open a window at home).
• Exercise on an empty stomach and in good health.
• It is advisable to avoid activities in extreme cold or heat.
• Tip for the lazy: Climb all the floors in a building as you're able, adding a little each day, and take the elevator down to save your knees. If you reach three rounds a day of at least four floors, you've succeeded!
To book home workshops with naturopath "Ruth Liat Pelz" (at no cost), call 073-2221290