What about fitness?

Biologists use the word fitness to describe how good a particular genotype is at leaving offspring in the next generation relative to how good other genotypes are at it. So if brown beetles consistently leave more offspring than green beetles because of their color, you'd say that the brown beetles had a higher fitness.

Of course, fitness is a relative thing. A genotype's fitness depends on the environment in which the organism lives. The fittest genotype during an ice age, for example, is probably not the fittest genotype once the ice age is over.
Fitness is a handy concept because it lumps everything that matters to natural selection (survival, mate-finding, reproduction) into one idea. The fittest individual is not necessarily the strongest, fastest, or biggest. A genotype's fitness includes its ability to survive, find a mate, produce offspring — and ultimately leave its genes in the next generation.

Caring for your offspring (above left), and producing thousands of young — many of whom won't survive (above right), and sporting fancy feathers that attract females (left) are a burden to the health and survival of the parent. These strategies do, however, increase fitness because they help the parents get more of their offspring into the next generation.
It might be tempting to think of natural selection acting exclusively on survival ability — but, as the concept of fitness shows, that's only half the story. When natural selection acts on mate-finding and reproductive behavior, biologists call it sexual selection.
Caring for your offspring (above left), and producing thousands of young — many of whom won't survive (above right), and sporting fancy feathers that attract females (left) are a burden to the health and survival of the parent. These strategies do, however, increase fitness because they help the parents get more of their offspring into the next generation.
It might be tempting to think of natural selection acting exclusively on survival ability — but, as the concept of fitness shows, that's only half the story. When natural selection acts on mate-finding and reproductive behavior, biologists call it sexual selection.

Exercise and Fitness Equipments

There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home fitness equipments vary and you should always have one good reason to buy it. Don't believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.
Do you need it?The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipments that are aligned to your interests.
Can you afford it?Don't be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipments are never an assurance that you will use them or that they are effective for you. Always consider how much are you willing to pay for certain equipment. Also ask yourself iif it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.You may also want to check out for some used equipments. Most of the time, this is where you find a better deal. You can even find equipments that do not seem to have been used at a very low rate. Or you can find the equipment 3 months old but the price is almost half the original.
Do you have enough space for it?This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.
Is it safe for you?If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.It also suggested that you first consider if a gym near you already has that equipment. You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.Buying fitness equipments should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.

Fitness: Getting Serious About Your Health

Obesity is rampant in this country, and the reason for this is simple. We have come to a point in our society where we would rather hit the drive through for lunch than pack our own. We are, as a society, lazy and our waists are growing, but there is something we can do about it. If we are going to combat obesity in this country, then we are going to have to get serious about fitness.
Change Doesn't Have to be Difficult
When you think about fitness, you probably think of salads, long workouts, and high-priced health clubs. You probably think that you have to completely change your lifestyle, and many people do not want to change. The thought of a change sounds too overwhelming to even think about. That's why most people don't start and then wonder why they are getting fatter.
The thing is, committing to fitness doesn't need to include drastic changes in your lifestyle. If you want to be more fitness-oriented, simply eat better, exercise more, and make better lifestyle choices. You can still live your life and be fitness-minded. It's easy, can be fun, and the best part is, you'll look and feel great.
Eat Better
Eating better doesn't mean you have to eat like a rabbit. You can enjoy the foods you love, just not as much of it. There is a myth that you have to go hungry; however, experts say that you should eat less food more often. For example, they recommend you eat every few hours to keep your metabolism high. This doesn't mean you should raid the fridge every few hours. A small meal eaten every few hours should raise your metabolism and you won't even think about being hungry.
Drink Water
In addition, you should drink eight to ten glasses of water a day, because water helps your body to work more efficiently. Not only that, but water actually helps slim you down, so try this, drink a glass of water before each meal. Water fills you up so you'll feel less hungry. If you eat smaller, more frequent meals and you consume water before each one, you should be able to get your daily requirement in fairly easily.
Exercise
Exercise is part of any fitness regimen, so work out if you want to remain fit and healthy. Working out does not have to include two-hour long workouts - you're not training for the Olympics, after all - you are just trying to improve your health. Try walking for twenty to thirty minutes every night after dinner, and if you can't go for that long, go for as long as you can.
The key to fitness is the old adage, 'something is better than nothing.' Walk for as long as you can and build up to twenty or thirty minutes. Doing this for two weeks will not only improve your cardiovascular health, but your legs and lower body will appear and feel stronger and more defined.
If walking isn't possible, take the stairs instead of the elevator, park further away from your destination - just do anything you can to get your heart going. Remember, something is better than nothing.
Use fitness to your advantage, the key is to eat less but more often, get a little more exercise, and make better lifestyle choices. Try the above steps for two weeks and you will definitely see results. In fitness, the results give us the main motivation, and even if you don't see it, your friends and family definitely will. They will love the way you look and will definitely want to know your secret.

How to assess your general fitness level and estimate your VO2 Max

VO2 Max is the maximum capacity of an individual’s body to transport and utilize oxygen during exercise. It will therefore reflect the person’s general physical fitness.

Instructions
Difficulty: Easy

Step1You can try the test below and compare to others in your age group to assess you general fitness level. The test below is based on the Cooper 12 minute run test developed in the late 1960's. It should be used as an estimate of your VO2 Max.
Step2Warm up for 10 to 15 minutes and stretch before attempting the test. Ideally run this test on a 400m track.
Step3Run or walk continuously for 12 minutes. Try to maintain a constant pace throughout. After 12 minutes take note of how far you have run in meters. You can then use this to calculate your estimated VO2
Step4Multiple your distance by 0.0225 and subtract 11.3. For example 2600 * 0.0225 - 11.3 = 47.2. Therefore you VO2 Max is 47.2 ml/kg per minute.
Step5You can find charts on the internet to compare your VO2Max to other athletes but below are some general guidelines.
Step6Men. 18 to 25 years old. Poor is 30 to 36. Average is 42 to 46. Good is 52 to 60. 26 to 35 year old. Poor is 30 to 34. Average is 40 to 42. Good is 49 to 56. 36 to 45 year old. Poor is 26 to 30. Average is 35 to 38. Good is 43 to 51.
Step7Women. 18 to 25 years old. Poor is 28 to 32. Average is 38 to 41. Good is 47 to 56. 26 to 35 year old. Poor is 26 to 30. Average is 35 to 38. Good is 45 to 52. 36 to 45 year old. Poor is 22 to 26. Average is 31 to 33. Good is 38 to 45.

Fitness

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Oblique Twist Punch Crunches

Description:This is a fun exercise designed to work the obliques.

Start this exercise sitting on a mat. Your legs should be bent, and your feet flat on the mat. Your torso should be slightly leaning back, and your arms bent. Hands should be gripped into fists and in the punch position.

Inhale and punch your right fist towards your left

knee, bringing your right hip slightly forward.

Exhale and return to center.

Inhale and do the same with your left fist on the

other side. Do both sides for one full rep.

Notes:Recommended reps: Do 10-12 reps.

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