Perhaps you know someone who can do 10-pushups, but can not walk for 10 minutes? Maybe you have a relative that’s as strong as an ox yet would likely crumble at the sight of a yoga mat? These are just a few examples of fitness imbalances. Today we’re going to look at the Five Components of Fitness and how they apply to physical fitness so you can avoid the above scenarios.
Cardiorespiratory endurance is a measurement of how efficient your heart and lungs function to keep your body moving during an extended period of time. Increasing cardiorespiratory endurance can come from any exercises that increase your heart rate for a sustained amount of time. This can come from walking, jogging, running, rowing, and cycling.
Muscular strength refers to the amount of force a muscle can produce and is measured by the maximum amount of force a muscle can produce in a single effort (maximal effort). The simplest method for increasing muscular strength is to implement resistance training such as free weights, resistance machines or body weight exercises.
Muscular endurance is defined as a muscle or group of muscles that repeatedly exert force against a resistance for any length of time. Muscular endurance can be enhanced via walking, pushups, squats, hiking, bicycling, rowing, and dancing.
Body composition is the relative percentage of bony minerals, cell mass, lean body mass, body fat, and water within the entire body. Body composition may be utilized when assessing ones muscle to fat ratio therefore overall likelihood to health risks. Regular activity and quality nutrition are major contributors and can help maintain a healthy body composition.
Flexibility is the range of motion (ROM) around a normal functioning joint. Good flexibility can help in the prevention of injuries throughout all age groups. To improve flexibility, try exercises or activities that lengthen muscles such as yoga or water activities like swimming. You can also implement a daily stretching program that targets larger muscle groups to improve overall flexibility.
Remember, it’s important to develop the body as a whole; therefore we must address all systems of the body independently from one another to reap the benefits. Becoming familiar and regularly practicing all of the five components of physical fitness will surely lead to a better more complete you!