5 COMPONENTS OF PHYSICAL FITNESS
Our bodies are machines of flesh and blood, and like machines they require maintenance to function at their top level. If you are some-body that takes good care of their body, then there’s nothing like it. You’re already on the first step.
However, it is necessary to know what attributes factor into our bodily maintenance, or exercise.
The best way to exercising doesn’t involve focusing on developing a particular part of the body. It requires an adequate balance of five components of physical fitness.
What are those? Some may ask (no doubt you have heard of them).
The Components of Physical Fitness are:
– Body Composition
– Cardiovascular & Respiratory Endurance
– Muscular Endurance
– Muscular Strength
In the following article we will give you, the reader, a rundown on each of these important elements. None of them should be neglect-ed when training. Remember, seek balance!
A brief way to explain Body Composition is it’s nothing but a descrip-tion of the percentages of fat, bone, water and muscle in our body.
However, let’s get on with a detailed explanation. It’s a given that our bodies consist of lean body mass and fat. Lean body mass in-cludes all of that mass in our body that isn’t fat— including organs, bones, muscle and skin. While two people may have an exact same weight and height, their bodies can and will be different from each other, owing primary because of body composition.
The term “leanness” comes into account here, and keeping body fat to a low is the key to developing a healthy body.
– A healthy male between the age of 20 and 39 must have bet-ween 8 and 20% body fat.
– A healthy female between the age of 20 and 39 must have between 21 and 33% body fat.
A good diet will help ensure a correct Body Composition — remem-ber, it isn’t all about lifting weight and exercising!
Cardiovascular & Respiratory Endurance
This has everything to do with your heart, the organ of love and life; as well as your lungs. Both of them are equally responsible for the smooth functioning of both respiratory and circulatory systems to aid in the supply of oxygen to muscles during the period of heightened physical rigours .
What physical activities? Well, it includes almost everything you do on a daily basis. For example, swimming and running are excellent examples of activities for which you need to possess a high cardio-vascular and respiratory endurance. On the other hand, other sports such as soccer and weightlifting will require a certain optimal level of endurance to excel at them.
Your Cardiorespiratory fitness depends a lot on genetic potential and physical adaptation, but — here’s the best part — you can increase your capacity by exercising.
You can start by investing some time of your training sessions in aerobic exercises. With this regimen, not only will you be fit, but also are less likely to suffer from heart disease, lung cancer, diabe-tes, stroke and other diseases!
Well, this one might seem obvious, doesn’t it?
However, despite everything you think you know, there’s always something to learn. Flexibility represents the range of movement in a joint (or joints), as well as the length of a muscle. It cannot be measured in a regular test, since each joint or muscle in our body has its own level of flexibility.
Flexibility declines naturally with disease, age, activity level and even temperature, so in all likelihood, one must be prepared to counter those negative factors.
To improve flexibility, it is necessary to spend some time stretch-ing. But to stretch, you must first raise your body temperature by warming up.
Try to stretch regularly, even when just spending all day lying down or sitting: it will improve your flexibility quite a bit. Also you can stretch before any demanding physical activity; your joints will thank you for it.
Not to be confused with Strength, Muscular Endurance is your mus-cle’s ability to perform for extended periods of time. The word En-durance says it all: Resistance, Immunity, ability to Withstand.
To improve endurance, it is important to engage yourself in repeti-tive exercises, while slowly increasing the level of difficulty (be it time spent or repetitions) on each go.
Eventually you’ll realize how useful this fitness element is. You may have noticed that even a big guy (or girl) can have trouble with lift-ing weights if they have low Muscular Endurance. The same is appli-cable for some physically fit people not being able to run, swim or ride a bike for as long as they’d want to.
Strength; one of the main reasons people start training to begin with. In essence, it’s the desire to get stronger, more powerful and ready for the challenges on an everyday basis.
Muscular strength represents your physical power; it is also heavily governed by genetics. To improve muscular strength, you must seek to gain muscle. We’re not saying go all out and become a huge, bulging weightlifter, but increasing your muscle mass is essential as well.
To gain muscles, it is necessary to train with heavy weights and begin with as many repetitions as you can, rest, and repeat. You may want to increase these repetitions as you go to improve your muscular endurance.
A good diet is also important to avoid developing unnecessary weight in the form of fat. Possessing an optimal muscular strength will im-prove your posture and metabolism, and help you avoid bodily inju-ries. Be safe and try to be careful with injuries during the exercis-es!.Don’t lift more than you can.
So there you have it, the five elements of physical fitness discussed in details.
Exercising that involves all five elements — is not only the required for fitness but it also saves you time.
Good luck out there, and remember: Be fit, be healthy and be-lieve in yourself!