Physical fitness can be defined as simply having the ability to carry out everyday activities, during work and play, without excessive fatigue. Exercise is a key component of a personal commitment to well being. Along with good nutrition, proper rest, abstinence from smoking and moderation in other areas of life, exercise will help you maximize your personal level of physical fitness.

The ideal way to start a fitness program is to have a Fitness Evaluation, or FIT test performed. Follow-up with having a exercise program designed that is suitable for your body type, current level of fitness, and that will result in reaching your personal fitness goals. This program must take under consideration any medical conditions that exist, and the type of fitness activity you enjoy and are interest in. If you enjoy what you are doing, chances are you will stick with it longer, and achieve results faster.

Your fitness test should consist of at least three components: The Step Test, which will measure your resting, elevated and recovery heart rate; the Sit & Reach Test, which measure flexibility and the Body Fat Test, which measures the percentage of body fat to lean muscle tissue. The result of these tests will define guidelines in your activity, and assist in measuring actual improvements.

There are five components physical fitness. They are: body composition, which is the amounts of lean muscle body fat. Cardio-respiratory endurance, the ability to continue or persist in sustained strenuous activity. Muscular strength, the maximum amounts of force a muscle or muscle group can develop during a singe contraction. Muscular endurance, the number of repeated contractions a muscle or muscular group can endure against resistance with out fatiguing; and flexibility, the joints functional capacity to move through a full range of motion.

Your body composition changes as a direct result of exercise. Your body fat can be lowered, and your muscles are made stronger and more defined. You must focus on achieving these results separately. Aerobic exercise burns fat, and resistive exercise or weight training, strengthens the muscles. Some of the many benefits of exercise include:

When shopping for a place to work out, keep your goals in mind, what environment suits your level of comfort, (as well as that of your pocket book) and talk to trainers or club owners about your expectations and needs.

Rochelle Rice, MA, creator and CEO of IN Fitness & IN Healthä an exercise studio in New York City’s Murray Hill district, offers classes exclusively for the Full Figured Woman. “In reaching fitness program for the plus-size woman,” says Ms. Rice, “it became evident to me that there was a gap in the weight loss programs and diet chains in regard to exercise. The lack of program design, availability, and certified trainers specializing in larger women, encouraged me to design a fitness program specifically for them.”

“The gym is often psychologically stressful where thinness is promoted as healthful,” Rice continues. “Everywhere the larger woman looks, there are constant reminders that thin is beautiful, from the trainers in sleek leotards to the art work on the wall depicting thin muscled men and women.”

Maintaining the image of a Fitness Studio vs. a gym, IFIHä the company begins in1990 with Rice teaching all the classes herself. The staff has now grown to five trainers, three of which are Full Figured.

The success that Rice has achieved is based on her specific program design. IFIHä offers a variety of classes including, STEP, Lo-Impact, Muscle Fitness and Personal Training. There is also a beginner’s class for the deconditioned. The approach to fitness at IFIHä is very personalized. Before working out, extensive fitness testing is performed on all members. All movements are choreographed with the needs of the larger body in mind.

Daniel Strong, Jr., Certified Personal Trainer, is the owner of Strong Bodies, a full service gym located in the Wiliamsbridge district of the North Bronx, NY.

Strong began Personal Training during his Military career. “I was the unofficial trainer in the gym where I was stationed. After leaving the Military, I became certified in Personal Training and Sports Nutrition by the International Sports and Science Association ISSA. I then had a plan to do it full time. It was by no means an easy job. There was so much to take into account. I started with a very small space 10 years ago that, as I look back, it resembled a workout room in someone’s basement. Today I occupy two floors, and I am looking to soon have a third. The membership has grown to about 300, and my Training staff to 3.”

Strong Bodies offers classes in STEP, Funk-Aerobics, Butts & Gutts, and Personal Training. Fitness testing is performed on all new clients. Clients range from 10 years to 71 years old. The average age however is 35-50. His clientele is motivated strictly by results. “People come in and ask if I have a diet for them to follow. Yes, we do nutrition counseling, but to start a person with a diet is too much. They usually don't stick with it. What ends up happening is that we start them with an intense exercise program, based on their level of fitness and the results of their FIT test. Once they see results, be it in their wardrobe, or an increase in their overall health, they then receive nutrition counseling, at their request, and are more eager to follow it.”

“Our motto,” Strong adds, “is ‘it’s not what you want, but what you need.’ That is what ends up in results.”

Strong Bodies is very supportive of maintaining a friendly neighborhood/family environment. There is no glitz, glitter, or glamour, just hard work and results.

In choosing movement as a part of your lifestyle, you will become healthier from the exercise alone. The benefits you achieve can be reaped for the rest of your life.

Rochelle Rice

In Fitness & IN Health

New York City

212-689-4558

Daniel Strong, Jr.

Strong Bodies

Bronx, New York

718-654-3081

Cynthia Roby is a contributing freelance writer living in Brooklyn, New York