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Table 1: Benefits of Exercise
Benefit | Description |
---|---|
Improved cardiovascular health | Reduces the risk of heart disease, stroke, and high blood pressure |
Increased muscle mass and strength | Improves mobility, balance, and functional capacity |
Reduced body fat | Promotes weight loss and maintenance |
Enhanced mood and cognitive function | Reduces stress, anxiety, and depression; improves memory and concentration |
Increased longevity | Extends lifespan and improves quality of life |
Table 2: Fitness Plan Components
Component | Importance |
---|---|
Goal setting | Provides direction and motivation |
Exercise selection | Targets specific muscle groups and energy systems |
Progression | Gradually increases intensity and/or volume to challenge the body and stimulate adaptation |
Nutrition | Provides the fuel and nutrients needed to support training and recovery |
Rest and recovery | Allows for muscle repair, regeneration, and adaptation |
Accountability | Encourages adherence to the plan and provides support |
Table 3: Macronutrient Guidelines
Macronutrient | Recommended Intake | Function |
---|---|---|
Carbohydrates | 45-65% of total calories | Provides energy for activities |
Protein | 10-35% of total calories | Builds and repairs muscle tissue |
Fat | 20-35% of total calories | Supports hormone production, cell function, and energy storage |
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