by Christine Al Hakeem PT
What is Physical Fitness?
In order to understand the meaning of Physical Fitness you must understand the meaning of Physical activity. Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. Physical Fitness on the other hand is a set of attributes that people have or achieve that relates to the ability to perform physical activity. There are measurable components that contribute to physical fitness and falls under two categories: Health related and skill related. In order to assess your level of fitness you need to look at the five categories together.
Health related components:
- Cardio-respiratory endurance is the ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity
- Muscular endurance is the ability of the muscle to exert force during an activity
- Muscular strength is the ability of the muscle to continue to perform without fatigue
- Flexibility is the range of motion around a joint
- Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body
Why is Physical Fitness Important to Motorbike Racers?
Even though Motorbike racers don’t seem to exert as much physical effort as other athletes. Being physically fit and maintaining balanced muscles help drivers to sustain optimal control over the bikes and sustain better technique for longer periods of time, which leads to the driver executing in the race at his optimal performance level.
Find the Time
It’s important create a fitness regime that’s suitable for the individuals lifestyle, not the other way around. In order to be consistent, athletes need to include exercises in a form that is efficient and convenient to their time and resources. Whether it’s in the form of swimming, running, cycling or going to the gym, incorporating a fitness program in their weekly schedule helps improve overall performance. (psst…. this also works for the rest of us)
In order to know how hard your supposed to train during cardio exercises, you need to know your target heart rate, which is ideally 70-85% of your maximum heart rate. In order to calculate that you need to subtract your age from 220, and then multiply the result by 0.70 and 0.85. For Example:
Maximum heart rate: 220-26= 194
Min Cardio Zone: 135.8
Max Cardio Zone: 164.9
So you if you were 26 years old then you should initially start exercising with your heart rate at 135.8 bpm ( beats per minute) and then build your way up to 164.9 bpm.
How you should start?
You can start by doing a weekly cardio exercise program that lasts up to 20-30 minutes three times a week. And slowly progress it to 4-5 times a week of 60 minute sessions.
Exercises that can help you increase your cardiorespiratory endurance
- Aerobic classes