Chapter 2 : Fitness and Exercise

Topics covered in this snack-sized chapter:



Fitness and Exercise arrow_upward


  • Regular exercise is a critical part of staying healthy.
  • People who are active live longer and feel better.
  • Exercise can help you to maintain a healthy weight.
  • It can delay or prevent from diabetes, some cancers and heart problems.

    • Male Chest Exercise arrow_upward


  • Building chest muscles:
    • Help you to get a chiseled chest.
    • Makes you stronger.
    • Protection against diabetes: it also improves your metabolism by helping your body remove sugar from your blood.
    • Examples of male chest exercise:
    • Incline Bench Press.
    • Push Ups.

    Male Arms Exercise arrow_upward


  • The arms exercise increases the size of the biceps. Male arms exercises include:
    • Dumbbell Curls
    • Reverse Push Down
    • Wrist Curls
    • Triceps Kickbacks

    Male Shoulders Exercise arrow_upward


  • Your shoulders are involved in almost every movement of your arms.
  • So you get plenty of opportunities to exercise them.
  • Examples of male shoulders exercise:
    • Seated Front Presses
    • Upright Row

    Male Legs Exercise arrow_upward


  • Building leg muscles:
    • Strengthens your lower body.
    • It also helps burn calories.
    • Prevents the muscle loss that makes people susceptible to falls as they get older.
  • Examples of male legs exercise:
    • Incline Leg Presses
    • Good Morning Exercise

    Female Abdomen Exercise arrow_upward


  • Abdominal exercises are useful for building the abdominal muscles.
  • This is useful for improving performance with certain sports, back pain, taking punches, but it has little effect on decreasing fat in that area of the body (belly fat), or on the body's distribution of body fat.
  • Examples of female abdomen exercise:
    • Crunches
    • Torso Raises off the floor

    Female Back Exercise arrow_upward


  • They help strengthen the back muscles and increase their durability.
  • It also significantly changes the proportions of your entire body.
  • Examples of female back exercise:
    • Torso Extensions from the Floor
    • Sumo Deadlift

    Female Buttock Exercise arrow_upward


  • Improved cardiovascular fitness.
  • Increased lean weight or improved body composition.
  • Higher percentage of fat burned at rest.
  • Potentially faster weight loss.
  • Easier to control weight after losing excess fat.
  • Improved strength and speed in legs.
  • Examples of female buttock exercise:
    • Forward Lunges with a Bar
    • Forward Lunges with Dumbbells

    Female Legs Exercise arrow_upward


  • Ensuring stronger leg muscles through disciplined leg exercises can protect against knee osteoarthritis.
  • Regular leg exercises promote healthy legs and lower your risk of developing possible leg problems and extend cardiovascular benefits.
  •      Examples of female legs exercise:
    • Standing Barbell Calf Raise
    • Leg Extensions at an Incline Machine


    Thank You from Kimavi arrow_upward


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