24 HOUR FITNESS TIPS

Fitness generally refer to the state of physically fit and healthy. It plays an vital role in maintaining balance of our body. Basically there are right components of fitness i.e. speed, body composition, balance, flexibility, muscular power, cardio respiratory endurance.

But today we are going to talk about simple form of fitness. One of the elementary factor to remain healthy and physically fit is Nutrients.

 In this article of 24 hour fitness tips we are going to discuss about nutrient, it's importance and process to maintain fitness and it's calculation. 

Now let's dive into our article i.e. 24hours fitness tips. Firstly, 

What is nutrients?

Nutrients refers to the element that provides nourishment essential of growth of our body and element that needs for fitness of our body.

Types of Nutrients:-

Macro nutrients:-Those nutrients that are required in large amount for our body is known as macro nutrients. Macro nutrients includes carbohydrate, protein, fat etc.

Micro nutrients:-Those nutrients which have their distinct function and are used in small amount is known as micro nutrients. There are some types of micro nutrients. They are:- water soluble vitamins, Fats soluble vitamins, micro minerals, trace minerals.

How do we gain or lose weight?

Rule of thumb : With every 7000 calorie deficit 1kg/2.2lbs is lost

Weight gain : More Calorie intake + Less Calorie burn =calorie surplus

If we intake more calorie and burn less calorie then it is fact that we will gain weight to reach the level of fitness.

Weight loss : Less calorie intake +More calorie burn=calorie deficit. 

Above provided formula is used to reduce amount of calorie in the body which directly leads to weight loss and hence to fitness.

Why do we gain fat for our fitness?

1. Consuming excessive calories

2. Unhealthy diet

3. Insufficient calories burnt

Now let's go deep. Let's discuss about importance BMR, BMI, BFP in fitness.

1. BMR:- BMR stands for basal metabolic rate which is defined as total amount of calories required for body to perform basic function.

Calculation of BMR:-

Men:(10* weight in kg)+(6.25*height in cm)-(5*age in year) +5

Women:

(10*weight in kg)+(6.25*height in cm)-(5*age in year)-161

2. BMI:- BMI stands for body mass index is a valve derived from mass and weight of a person.

Calculation of BMI:-

Metric unit:  Weight(kg)/Height(m)^2

English unit:703*weight(lbs)/height(in)^2

3. BFP:- BFP stands for body fat percentage is derived by total mass of fat divided by total mass of body multiplied by 100.

Calculation of BFP:

Men:- (1.5*BMI)+(0.23*age)-16.2

Women:-(1.5*BMI)+(0.23*age)-5.4

By the above given metrics you can calculate your own BMI,BFP, BMR and you could create diet plan to maintain your fitness either you have to decrease your weight or increase it.

I hope you guys have understood about the importance of fitness and process to calculate the amount of fitness.Now you are ready to create your diet plan and can go to achieve fit and healthy life which means fitness for your life. This is how you can be fit 24 hour.