A. Physical Activity, Exercise and Fitness 
Moderate amounts of daily physical activity are recommended for people of all ages. Adolescents and young adults, both male and female, benefit from physical activity. The term “physical activity” describes many forms of movement, including activities that involve the large skeletal muscles. There are mainly two types of physical activity Aerobic and Anaerobic. Aerobic activity, light to vigorous intensity physical activity that requires more oxygen than sedentary behavior and thus promotes cardiovascular fitness and other health benefits. Anaerobic activity, intense physical activity that is short in duration and requires a breakdown of energy sources in the absence of sufficient oxygen. Energy sources are replenished as an individual recovers from the activity. “Exercise consists” of activities that are planned and structured, and maintain or improve one or more of the components of physical fitness. Exercise is often associated with fitness maintenance or improvement. There are several types of exercise some of them are Calisthenics, isotonic muscle fitness exercise that overloads muscles by forcing the muscles to work at a higher level than usual. Isokinetic muscle fitness exercise in which the amount of force equals the amount of resistance, so that no movement occurs. Isotonic, Muscle fitness exercise in which the amount of force exerted is constant throughout the range of motion, including muscle shortening (concentric contractions), and muscle lengthening (eccentric contractions). Flexibility (Stretching), exercise designed to stretch muscles and tendons to increase joint flexibility or range of motion. Specific flexibility exercises need to be done for each part of the body. Muscle fitness, exercise designed to build muscle strength and endurance by overloading the muscles; also called progressive resistance exercise (PRE). Common forms of muscle fitness exercise include isokinetic, isometric, and isotonic [14, 18]. The term “Physical activity” is not equal to “exercise”. Exercise is a subcategory of physical activity which is structured, repetitive, and purposeful. Physical activity and exercise are interrelated which bring fitness and gym training has become a really important part of it. Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best [19]. Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. Most people could name some or all of the benefits of being physically fit. Some of which are to avoid illness, disease and injury, look better and have more energy; there are some additional unexpected benefits as well. Physical fitness is most easily understood by examining its components, or “parts” [20]. Aerobic Fitness or Cardio respiratory Endurance – The ability to deliver oxygen and nutrients to tissues and to remove wastes, over sustained periods of time. Guidelines: 20-30 minutes of exercise to raise your heart rate most days. Muscular Fitness– Muscular fitness refers to the strength and endurance of your muscles. Strength training can help you improve your muscular fitness. It also enables you to increase your body’s lean muscle mass, which helps with weight loss. Guidelines: two or three 30 minute sessions a week that challenge the major muscle groups to fatigue (you can use calisthenics and/or weight training. Flexibility– The ability to move joints and use muscles through their full range of motion. Flexibility can help with performing daily tasks, improve circulation and posture, aid in stress relief and enhance coordination. Many experts believe that stretching can help reduce the risk of injury due to physical activity. Guidelines: Stretch when you work out or at least 3 times a week to maintain flexibility. Stability and Balance– Stability and balance are associated with your body’s core muscle strength — the muscles in your lower back, pelvis, hips and abdomen. Strengthening these muscles can help to combat poor posture and low back pain. It also helps prevent falls [21].
B. Gym Training and Exercise Benefits- A gymnasium, also known as a gym, is a covered location for gymnastics, athletics, and gymnastic services. The word is derived from the ancient Greek gymnasium. They are commonly found in athletic and fitness centers, and as activity and learning spaces in educational institutions. "Gym" is also slang for "fitness center", which is often an indoor facility. Nowadays people are more interested about health and fitness, and gym training has become a really important part of it. It includes both Aerobic and Anaerobic activity. Everybody knows that the need of exercise in our daily lives, but we may not know why or what exercise can do for us. Gym training helps to balance regular exercise [22]. Exercise means, the daily practice of doing some physical work. Exercise is the key to good health and fresh mind. The daily practice of some physical work does not mean to take stress on body, but it is actually the stress relieving activity. A good health is obligatory for doing a good work. A famous quote is there is awesome evidence that people who lead active lifestyles are less likely to suffer from illness and more likely to live longer. Exercise not only makes you physically fitter but it also improves your mental health and general sense of wellbeing. Nobody likes to be ill. So, it is important that we keep our body healthy and fit. Exercising the body is one way of keeping it healthy. If we do not exercise then our muscles become weaker and we are less able to do things properly. Also the bones can become weaker and thus break easily. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent "diseases of affluence" such as cardio vascular, type II diabetes, and obesity. It may also help prevent stress and depression, increase quality of sleep and act as a non-pharmaceutical sleep aid to treat diseases such as insomnia, help promote or maintain positive self-esteem, improve mental health, maintain steady digestion and treat constipation and gas, regulate fertility health, and augment an individual's sex appeal or body image, which has been found to be linked with higher levels of self-esteem [23,24].Regular exercise makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and the pulmonary system to increase the maximum amount of oxygen that the lungs can take in. Exercise lowers blood pressure, slightly decreases the levels of total and low-density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of high-density lipoprotein (HDL) cholesterol (the good cholesterol). These helpful effects decrease the risk of heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are less likely to occur in people who exercise regularly. Exercise makes muscles stronger, allowing people to do tasks that they otherwise might not be able to do or to do them more easily. Every physical task requires muscle strength and some degree of range of motion in joints. Regular exercise can improve both of these qualities. Exercise stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Exercise may also improve balance by increasing strength of the tissues around joints and throughout the body, thus helping to prevent falls. Weight-bearing exercise, such as brisk walking and weight training, strengthens bones and helps prevent osteoporosis. Other health benefits include the following: · Reduce stress and anxiety- Stress relief is one of the most common mental benefits of exercise. Regular Exercise can help to manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. Being active greatly causes a reduction in tress levels. Study suggests that 30 Minutes Exercise for 5 or more days in a week, it helps in lowering the desperation and mental stress [25]. On the other hand Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress. Regarding anxiety, the warm and chemicals that are released during and after any physical exercise can help people with anxiety disorders calm down. Jumping on the track or treadmill for some moderate-to-high intensity aerobic exercise can reduce anxiety sensitivity. · Boost happy chemicals -Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even improve symptoms among the clinically depressed [26]. For this reason, doctors recommend that people suffering from depression or anxiety. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Higher energy levels resulting from exercise help a person in remaining fresh and happy. Following a suitable exercise program can add some fun and brightness to the day. Working out for just 30 minutes a few times a week can instantly boost overall mood. · Improve self-Confidence and self-Image -Physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth [27]. It has been proved that in less time of aerobic exercise and resistance training method definitely will help to improve self-image. One of the latest research in consistency with most of the previous studies which found significant relationship between physical activity and self-esteem by using different study designs and self-esteem scales. This finding can be considered to recommend increased physical activity participation for college student who face self-esteem problems. Even if you will take your workout outside and start Exercising in the great outdoors can also increase self-esteem even more [28, 29]. · Increase brainpower-Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Studies suggest that a vigorous workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. · Sharpen memory-Regular physical activity increases memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness, but exercise-based brainpower isn’t just for kids, regular exercise can boost memory among adults, too. A study showed that running sprints improved vocabulary retention among healthy adults. · Improves muscles and bones strength- Exercise involves a series of sustained muscle contractions, of either long or short duration, depending on the nature of the physical activity. Muscle-strengthening activities can help you increase or maintain your muscle mass and strength. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. Additionally, with exercise improvements to the circulatory and respiratory systems can facilitate better delivery of oxygen and glucose to the muscle. Research shows that doing aerobics bone-strengthening physical activity of at least a moderately-intense level can slow the loss of bone density that comes with age, along with that hip fracture is a serious health condition that can have life-changing negative effects, especially if you're an older adult. But research shows that people who do 120 to 300 minutes of at least moderate-intensity aerobic activity each week have a lower risk of hip fracture. · Reduce the Risk of Heart Diseases-The heart is a muscle and needs exercise to stay in shape. When it's exercised, the heart can pump more blood through the body and continue working at optimal efficiency with little strain. This will likely help it to stay healthy longer. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring good blood flow and normal blood pressure. Daily exercise helps in strengthening of heart muscles. It helps maintain desired cholesterol levels. Daily physical activity reduces one’s chances of stroke and the risk of heart disease. According to the American Heart Association (AHA), exercising 30 minutes a day, five days a week will improve your heart health and help reduce your risk of heart disease. You can even break it up into quick and manageable 10-minutesessions, three times a day. Preventing Obesity-Obesity and overweight are associated with increased risk for hypertension, osteoarthritis, abnormal cholesterol and triglyceride levels, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, sleep apnea, respiratory problems and some cancers. Obesity is a significant health problem all over the world for all ages. Genetics can play a role in the possibility that a person will become obese, the condition occurs when the amount of calories consumed exceeds the amount of calories expended over a long period of time. The more you exercise, the easier it is to keep your weight under control. Excess calories are stored as fat in the body, and with long-term caloric excess, an individual eventually becomes obese. Exercise can help prevent excess weight gain or help maintain weight loss
C. Physical Activity, Exercise and Fitness
Moderate amounts of daily physical activity are recommended for people of all ages. Adolescents and young adults, both male and female, benefit from physical activity. The term “physical activity” describes many forms of movement, including activities that involve the large skeletal muscles. There are mainly two types of physical activity Aerobic and Anaerobic. Aerobic activity, light to vigorous intensity physical activity that requires more oxygen than sedentary behavior and thus promotes cardiovascular fitness and other health benefits. Anaerobic activity, intense physical activity that is short in duration and requires a breakdown of energy sources in the absence of sufficient oxygen. Energy sources are replenished as an individual recovers from the activity. “Exercise consists” of activities that are planned and structured, and maintain or improve one or more of the components of physical fitness. Exercise is often associated with fitness maintenance or improvement. There are several types of exercise some of them are Calisthenics, isotonic muscle fitness exercise that overloads muscles by forcing the muscles to work at a higher level than usual. Isokinetic muscle fitness exercise in which the amount of force equals the amount of resistance, so that no movement occurs. Isotonic, Muscle fitness exercise in which the amount of force exerted is constant throughout the range of motion, including muscle shortening (concentric contractions), and muscle lengthening (eccentric contractions). Flexibility (Stretching), exercise designed to stretch muscles and tendons to increase joint flexibility or range of motion. Specific flexibility exercises need to be done for each part of the body. Muscle fitness, exercise designed to build muscle strength and endurance by overloading the muscles; also called progressive resistance exercise (PRE). Common forms of muscle fitness exercise include isokinetic, isometric, and isotonic [14, 18]. The term “Physical activity” is not equal to “exercise”. Exercise is a subcategory of physical activity which is structured, repetitive, and purposeful. Physical activity and exercise are interrelated which bring fitness and gym training has become a really important part of it. Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best [19]. Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. Most people could name some or all of the benefits of being physically fit. Some of which are to avoid illness, disease and injury, look better and have more energy; there are some additional unexpected benefits as well. Physical fitness is most easily understood by examining its components, or “parts” [20]. Aerobic Fitness or Cardio respiratory Endurance – The ability to deliver oxygen and nutrients to tissues and to remove wastes, over sustained periods of time. Guidelines: 20-30 minutes of exercise to raise your heart rate most days. Muscular Fitness– Muscular fitness refers to the strength and endurance of your muscles. Strength training can help you improve your muscular fitness. It also enables you to increase your body’s lean muscle mass, which helps with weight loss. Guidelines: two or three 30 minute sessions a week that challenge the major muscle groups to fatigue (you can use calisthenics and/or weight training. Flexibility– The ability to move joints and use muscles through their full range of motion. Flexibility can help with performing daily tasks, improve circulation and posture, aid in stress relief and enhance coordination. Many experts believe that stretching can help reduce the risk of injury due to physical activity. Guidelines: Stretch when you work out or at least 3 times a week to maintain flexibility. Stability and Balance– Stability and balance are associated with your body’s core muscle strength — the muscles in your lower back, pelvis, hips and abdomen. Strengthening these muscles can help to combat poor posture and low back pain. It also helps prevent falls [21].
D.Gym Training and Exercise Benefits-
A gymnasium, also known as a gym, is a covered location for gymnastics, athletics, and gymnastic services. The word is derived from the ancient Greek gymnasium. They are commonly found in athletic and fitness centers, and as activity and learning spaces in educational institutions. "Gym" is also slang for "fitness center", which is often an indoor facility. Nowadays people are more interested about health and fitness, and gym training has become a really important part of it. It includes both Aerobic and Anaerobic activity. Everybody knows that the need of exercise in our daily lives, but we may not know why or what exercise can do for us. Gym training helps to balance regular exercise [22]. Exercise means, the daily practice of doing some physical work. Exercise is the key to good health and fresh mind. The daily practice of some physical work does not mean to take stress on body, but it is actually the stress relieving activity. A good health is obligatory for doing a good work. A famous quote is there is awesome evidence that people who lead active lifestyles are less likely to suffer from illness and more likely to live longer. Exercise not only makes you physically fitter but it also improves your mental health and general sense of wellbeing. Nobody likes to be ill. So, it is important that we keep our body healthy and fit. Exercising the body is one way of keeping it healthy. If we do not exercise then our muscles become weaker and we are less able to do things properly. Also the bones can become weaker and thus break easily. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent "diseases of affluence" such as cardio vascular, type II diabetes, and obesity. It may also help prevent stress and depression, increase quality of sleep and act as a non-pharmaceutical sleep aid to treat diseases such as insomnia, help promote or maintain positive self-esteem, improve mental health, maintain steady digestion and treat constipation and gas, regulate fertility health, and augment an individual's sex appeal or body image, which has been found to be linked with higher levels of self-esteem [23,24].Regular exercise makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and the pulmonary system to increase the maximum amount of oxygen that the lungs can take in. Exercise lowers blood pressure, slightly decreases the levels of total and low-density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of high-density lipoprotein (HDL) cholesterol (the good cholesterol). These helpful effects decrease the risk of heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are less likely to occur in people who exercise regularly. Exercise makes muscles stronger, allowing people to do tasks that they otherwise might not be able to do or to do them more easily. Every physical task requires muscle strength and some degree of range of motion in joints. Regular exercise can improve both of these qualities. Exercise stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Exercise may also improve balance by increasing strength of the tissues around joints and throughout the body, thus helping to prevent falls. Weight-bearing exercise, such as brisk walking and weight training, strengthens bones and helps prevent osteoporosis. Other health benefits include the following: · Reduce stress and anxiety- Stress relief is one of the most common mental benefits of exercise. Regular Exercise can help to manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. Being active greatly causes a reduction in tress levels. Study suggests that 30 Minutes Exercise for 5 or more days in a week, it helps in lowering the desperation and mental stress [25]. On the other hand Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress. Regarding anxiety, the warm and chemicals that are released during and after any physical exercise can help people with anxiety disorders calm down. Jumping on the track or treadmill for some moderate-to-high intensity aerobic exercise can reduce anxiety sensitivity. · Boost happy chemicals -Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even improve symptoms among the clinically depressed [26]. For this reason, doctors recommend that people suffering from depression or anxiety. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Higher energy levels resulting from exercise help a person in remaining fresh and happy. Following a suitable exercise program can add some fun and brightness to the day. Working out for just 30 minutes a few times a week can instantly boost overall mood. · Improve self-Confidence and self-Image -Physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth [27]. It has been proved that in less time of aerobic exercise and resistance training method definitely will help to improve self-image. One of the latest research in consistency with most of the previous studies which found significant relationship between physical activity and self-esteem by using different study designs and self-esteem scales. This finding can be considered to recommend increased physical activity participation for college student who face self-esteem problems. Even if you will take your workout outside and start Exercising in the great outdoors can also increase self-esteem even more [28, 29]. · Increase brainpower-Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Studies suggest that a vigorous workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. · Sharpen memory-Regular physical activity increases memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness, but exercise-based brainpower isn’t just for kids, regular exercise can boost memory among adults, too. A study showed that running sprints improved vocabulary retention among healthy adults. · Improves muscles and bones strength- Exercise involves a series of sustained muscle contractions, of either long or short duration, depending on the nature of the physical activity. Muscle-strengthening activities can help you increase or maintain your muscle mass and strength. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. Additionally, with exercise improvements to the circulatory and respiratory systems can facilitate better delivery of oxygen and glucose to the muscle. Research shows that doing aerobics bone-strengthening physical activity of at least a moderately-intense level can slow the loss of bone density that comes with age, along with that hip fracture is a serious health condition that can have life-changing negative effects, especially if you're an older adult. But research shows that people who do 120 to 300 minutes of at least moderate-intensity aerobic activity each week have a lower risk of hip fracture. · Reduce the Risk of Heart Diseases-The heart is a muscle and needs exercise to stay in shape. When it's exercised, the heart can pump more blood through the body and continue working at optimal efficiency with little strain. This will likely help it to stay healthy longer. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring good blood flow and normal blood pressure. Daily exercise helps in strengthening of heart muscles. It helps maintain desired cholesterol levels. Daily physical activity reduces one’s chances of stroke and the risk of heart disease. According to the American Heart Association (AHA), exercising 30 minutes a day, five days a week will improve your heart health and help reduce your risk of heart disease. You can even break it up into quick and manageable 10-minutesessions, three times a day. Preventing Obesity-Obesity and overweight are associated with increased risk for hypertension, osteoarthritis, abnormal cholesterol and triglyceride levels, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, sleep apnea, respiratory problems and some cancers. Obesity is a significant health problem all over the world for all ages. Genetics can play a role in the possibility that a person will become obese, the condition occurs when the amount of calories consumed exceeds the amount of calories expended over a long period of time. The more you exercise, the easier it is to keep your weight under control. Excess calories are stored as fat in the body, and with long-term caloric excess, an individual eventually becomes obese. Exercise can help prevent excess weight gain or help maintain weight loss ..
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