Fitness is just a modern invention which started vaguely around the early seventies between jogging and jazzercising. Whereas, physical fitness finds its traces way back when people wouldn’t have thought of it as working out, but rather a way of life. You must be wondering of what exactly it is? What are its components or attributes? Well, physical fitness is your ability to carry out tasks without excessive fatigue. Given below are five key components of physical fitness, understand them and get started.
Cardio respiratory Endurance
Cardio respiratory endurance is a measurement of how well your heart, lungs and muscles work together to keep your body active over an extended period of time. The Cooper Run that involves running as far as possible in 12 minutes is a test commonly used to assess cardiovascular endurance. But there are a lot of trainers that believe in using the Step Test, i.e., stepping onto a platform for about 5 minutes. You can use either of these two methods to check your cardio respiratory endurance as both are accurate.
Muscular strength refers to the amount of force a muscle can produce with a single maximal effort. Muscle strength is measured during muscular contraction. The way to increase strength is to train with heavy weights, working in the 4-6 or 12-15 rep ranges. The heavier the weight, the fewer reps recommended to perform.
Muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance. The way to increase strength is to train with light weights, working in the 20-25 rep range.
Flexibility is one of the most important, yet often underestimated components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited. The sit and reach test which involves sitting on the floor and reaching toward your toes is another good way to assess your flexibility.
Body composition is used to describe the percentages of fat, bone, water and muscle in human bodies. Along with a healthy diet one also requires to do the following exercises to get the body composition.
- Burpees – Burpees are powerful of all moves. It burns maximum calories that target your core, shoulders, and thigh muscles.
- Pushups – The most traditional and popular workout move in the realm of fitness is pushups. Pushups help in strengthening your shoulders and help toughen your core.
Interval training – Interval training is an a crucial part of attaining an ideal body composition as it keeps your body guessing and elevates your heart rate and calorie burning for a longer period of time. Sometimes, even after you finish exercise.