Navigating all the terms when it comes to nutrition isn't the easiest thing as a beginner. Especially when it comes to knowing fitness definitions as well. The purpose of this article is to help you get answers to some of the nutrition and fitness questions you may have. Topics like BMR, BMI, managing calories and fitness testing are all terms you've heard before. Now, it's time to know the definitions of these terms and how you can benefit from them.
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Why Take a Fitness Test Before Exercising?
There are a number of fitness tests out there that beginners and experienced people can benefit from. Fitness tests are an excellent way to track progress. As a beginner, you'll have no baseline. It's important to gain a baseline to understand where your starting. It'll also be an indicator to help you figure out what you need to focus on.
There are a number of fitness tests out there, but for the average person, you'll want to test that looks at all areas of fitness. A simple fitness test would be push-ups, squats, sit-ups, a 12-minute run test, and a sit-and-reach test. These exercises are something everyone can perform, and they'll gage your upper body strength, lower body strength, cardiovascular condition, flexibility and core strength. Perform each exercise for 60 seconds one time and see how many reps you can achieve. After your test, look for the nation's average in the area to know where you stand.
To learn more, read our article Why Should You Take a Fitness Test?
How to Calculate BMI?
BMI stands for body mass index. It is a straightforward screening method for putting someone in a weight class. The result from a BMI can be underweight, healthy weight, overweight and obesity. BMI doesn't measure the fat from someone's body, but the results from the BMI can be an indicator.
To calculate BMI is looks at a person's body weight in kilograms divided by the square of height in metres. Of course, here in Canada, we would use inches for height and pounds for weight. There are a number of calculators online that can make the conversion for you that's easy and simple. A BMI can be used as a tool to track progress for weight loss. It's also an easy inductor for assessing the weight of a person. However, it shouldn't be the only indicator of someone being overweight. Two people with the same BMI number can look widely different.
To learn more, read our article Calculate Your Body Mass Index.
How to Calculate your Basal Metabolic Rate?
BMR stands for basal metabolic rate. It consists of how many calories your body burns for essential functions. These basic functions include breathing, circulation, nutrients processing and cell production. Your BMR is how many calories your body needs to function on a day to basis.
Knowing your BMR can help with weight whether you want to lose weight, gain weight or maintain your weight. There are a number of calculators online to help you find your BMR. We also show you how in our detailed article about BMR.
To learn more, read our article Calculate Your Basal Metabolic Rate.
How to Manage Your Calorie Intake?
Managing your calorie intake can be a tricky thing. For most of the part, nobody is taught how to maintain your calories. It becomes even harder when you want to lose weight or gain weight. There are several ways to make it easier for you to manage your calories. Still, one key recommendation we have is to count calories.
Now, you don't have to count calories forever, but you have no idea how much you're eating right now. You could be underrating or overeating. Both aren't good. The benefit of calorie counting is you know exactly how much food you're consuming. Often, people have no idea how many calories they need each day or how many calories they eat in a day. Counting calories for around three days can show you what you eat throughout the day. Chances are you'll surprise yourself. Counting calories will also force you to look at calorie labels and put good food into your body.
To learn more, read our article How to Manage Your Caloric Intake?
The Importance of Nutrition and Fitness
Chances are you know the importance of diet and fitness. It's no secret that we should eat better and exercise. Nutrition and fitness go hand and hand. You can perform both effectively, but they thrive when used at the same time. Everyone has a fitness goal. It could be something like losing weight, gaining muscle, but it could also be just staying healthy.
If your goal is staying healthy, your nutrition will impact that immensely. For starters, if you are trying to walk every day and still eating poorly, you may see little to no improvement when walking. You may build up your tolerance to walking, but you'll still feel awful. Another great example is weight loss. You can't lose weight by just exercising. The truth is diet plays a more significant role in our lives than exercise. Training is an essential factor in weight loss, but 80 percent is revolved around nutrition. You'll also be feeling your body correctly to ensure your eating enough. You'll drastically notice the difference.
To learn more, read our article The Importance of Nutrition and Fitness.
Reach Your Fitness Goals
Knowing about all these terms can help you start on your path to reach your fitness goal. The hardest thing for beginners when starting any fitness plan is consistency. Sometimes beginners are too consistent with no room for error. Although this can be effective, it's not attainable long term. It's okay to miss a workout or have a bad meal every once in a while. The point of a fitness plan isn't for it to end at 8weeks or 12 weeks, and you go back to what you were doing before. The goal is to build long-lasting habits, so you continue to build a healthy lifestyle.
Consistency does play an important role. Too many bad meals or infrequent training sessions, and you won't be able to reach your goals. Try to stick to your plan the best you can, but don't feel bad when you do miss something. Another great thought for beginners to have a plan. Walking into the gym or searching for food isn't the greatest idea. That will lead you to missing workouts or having a bad meal. Develop a workout plan you can follow and plan out your meal ahead of time.
Hiring a personal trainer can also be an effective method. They want to help you succeed and reach your fitness goals. Superprof has 100s of persona; trainers in Canada that are ready to work with you. They have the experience and knowledge to teach you everything you need to know. They'll be with you every step of the way. Superprof also offers sessions online and in-person, giving you the freedom and flexibility to train when you want. If you have ever wanted to make a change around your fitness and nutrition, now is the perfect time to get started. You will be able to reach your goals as long as you put in the time and effort.
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