Physical fitness Planning

Ability to maintain Physical demands (readiness and fitness) on a daily basis.

Cardiorespiratory endurance: the ability to perform large-muscle, whole-body exercise at moderate to high intensities for extended periods of time (body adaption to environment conditions and body activity to deliver enough O₂ to tissues) [Aerobic improves it]

Moderate intensity and long-term. Hiking, biking, running, swimming, roping,

Muscular-skeletal preparation:

Flexibility: Avoid Contusions and muscle injuries [Strech (min 10s) Improves it]

Strengthen body and heart muscles (more nutrients usage in body and brain)
Improve O₂ and CO₂ Exchange
Gastrointestinal health
Body Composition

Agility (and Flexibility) “Changing whole body condition in space “
Balance
Coordination “Usind all senses altogether”
Rapidity “Low amount of time”
Power (Stamina or Endurance) “work done in time unit”
Reaction “time between stimuli and activity initiation”

Positive effect on the balance of blood sugar, blood fat, and blood pressure
At least 3 times/week for at least 30min with medium intensity (Fast walking). Like: Running, Mountaineering, swimming, biking, dancing and rock climbing
At least 2 times/week

Body fat 5-25% for men

Muscular strength: The ability to apply maximum force against a resistance

Muscular stamina: use sub-max force on a repetitive movement or maintain a muscle contraction over a particular period of time.