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Five Components of Physical Fitness

This ‘5 Components Of Physical Fitness’ is really good stuff to know.Here you’ll see how regular walking and fitness walking connects you to all 5 components of physical fitness. Pursue all five effectively and you’re well on your way to being physically fit!

Cardiorespiratory endurance…is the efficiency with which your body delivers the oxygen and nutrients you need for muscular activity and transporting waste products from the cells. Actions like walking, running, swimming, cycling will help with your cardiorespiratory health.

Muscular strength…is the greatest amount of force a muscle or muscle group can exert in a single effort. Any weight-bearing exercise you do certainly helps with your muscle strength. Try stair climbing! It gives great results. You’re the weight you’re bearing in this exercise!

Muscular endurance…is the ability of your muscle or muscle groups to perform repeated movements with a sub-maximal force for extended periods of times. To achieve the goal most suitable for you, work slowly in small increments and progress at a pace that is doable for you. Why not try walking or dancing? That can improve your endurance too.

Flexibility…is the ability to move your joints or any group of joints through an entire, normal range of motion. Yoga, warm-up and stretching exercises before your walk, will help keep you limber and reduce the chance of you being injured.

Body composition…is how much of your body is muscle and how much is fat. One simple way of expressing this degree of fatness or thinness is with the Body Mass Index (BMI) measurement tool. You can control and maintain your body composition with a good daily exercise and diet program. Keep active, eat well, drink 8 glasses of water a day. Pay attention to getting a good night’s sleep!
When you improve your first three components of physical fitness, you improve your body composition and you lose fat.

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Principles of ExerciseWhat happens when you follow an exercise program that follows some good basic principles? Whether you walk 10 miles a day or can just barely make it around the block, good things happen! You will be amazed at how effective it is no matter what your fitness level is now!The basic principles of exercise are:

Regularity. Exercise on a regular basis is the key to all these principles. Regularity leads to good habits. You look forward to your walk. You’re motivated to continue. Do your walking program at least three times a week. Regularity is also important in daily resting, sleeping and following a sensible diet.

Progression. Regular progress in your program is really important. You know where you want to be ‘tomorrow’ with your program. You need to focus on where you are ‘today’ to make sure you get there.

Do your program today. Do a little bit more tomorrow. Make ‘little chunks’ of progress and improve each time. Progress at a rate that’s comfortable for you. You’ll feel great when you can walk that extra block or that extra five minutes as your fitness improves.

Balance. Your exercise program needs to address all 5 components of physical fitness in a balanced manner. Walking is great for your cardiorespiratory endurance. Remember to include exercises for the other components-muscle strength, endurance and flexibility.

The key is to balance the attention you give to all 5 components of physical fitness. Overemphasize any one of them and you may hurt the others. Sorry. No short cuts!

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Variety. Work some variety into your program now and then. Try a nice backcountry hike, a different route, some easy cross country skiing, another activity you’re passionate about. A little change is good. Make sure your alternate choices give you the same exercise benefits.

Specificity. Your exercise program needs to be geared to your specific activity goal. For example, although swimming is great exercise it doesn’t improve your ability to walk two miles as much as a walking exercise program will.

Recovery. After you’ve had a hard day of training that focused on one fitness component you should follow it with an easier day. You may even consider a rest day for that component. You want to allow your body time to recover.

You can also achieve recovery by alternating the muscle groups you exercise each day, especially when you are exercising for muscle strength and endurance.
So there you have a quick overview of the 5 components of physical fitness and the basic principles of exercise. Remember these as you progress with your fitness walking programs.

5 Basic Components of Physical Fitness

There are 5 basic components of physical fitness that determine the shape and condition of your body. So it’s a good idea to develop all of them for yourself so that you can be in good shape. Once you understand each piece it will be easier for you to work on each individual part.1. Cardiovascular enduranceWhen you are jogging and breathe heavy early on in your jogging that means you have low cardiovascular endurance. This is essentially your heart’s ability to energize your body by giving it more oxygen. To improve on your cardiovascular performance you can jog, cycle, or swim. The benefits of having strong cardiovascular endurance is more energy and improved sound sleep.

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2. Muscular performanceMuscular strength is the ability to push or move weight. The stronger you are the heavier weight you’ll be able to move. However, for overall muscle strength improvement you will want to focus on your upper body, lower body, and core for optimum levels of strength.3. Muscular enduranceThis is your muscles’ ability to continue pumping force without exhaustion. A good way to improve your strength endurance is to cycle with a low-resistance bicycle, it improves overall strength and promotes a healthier heart. This is a vital piece of the 5 basic components of physical fitness.4. Bodily compositionAlso known as body fat percentage, maintaining a healthy fat to lean mass ratio is very important for fitness. For men it’s good to be under 12% body fat, while women is good to have under 17% body fat for optimum fitness performance.5. Body flexibilityThis is the ability to stretch and flex through a wider range. Flexibility is important because it increases strength, speed, and overall endurance. Lacking in flexibility can hinder the other fitness areas. To improve flexibility it’s a good idea to stretch before any exercise for at least 10 minutes. This gets your body ready for any workout.

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These are the 5 basic components of physical fitness that affect your human performance. You can increase strength, but lack speed. Or increase speed but lack strength, however when you are improving all of these fitness factors you are increasing your power!

Five Components of Physical Fitness – Ways to Help You Stay in Shape

Ask a handful of nutritionists and personal trainers to list the five most important components of physical fitness, and chances are, all of their answers will be startlingly similar. The 5 components of physical fitness are: eating a healthy and balanced diet, building muscle, burning fat, maintaining flexibility, and taking care of overall wellness. The truth is, there is no magic pill or “easy button”, and achieving peak fitness levels takes time, hard work, and dedication.Of the 5 components of physical fitness, a healthy diet is most imperative. Without eating well, nothing else will work. It’s important to eat as many whole foods and vegetables, while cutting out sugar, white starches, processed foods, and any unnecessary added calories. Bodybuilders refer to this as “eating clean.” Lean meats like fish, turkey, chicken breast, and pork are excellent sources of lean protein, which the body needs to maintain and repair muscle. Carbohydrates should be consumed from whole grains, fruits, beans, sweet potatoes, and low fat dairy products. Leafy green vegetables are excellent sources of fiber and vitamins, and should be included in as many meals as possible. Fats are also important, but should be eaten in moderation. It’s important to consume fats from natural sources such as almonds, flax seeds, olive oil, peanut butter, and cheese. The healthier the diet, the better the body will function.

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The second major component of physical fitness is building muscle. This can be done by weight lifting (also called strength training). Most gyms have a variety of weight sets and strength training machines, as well as knowledgeable personal trainers who assist beginners and can answer questions. Muscle is essential to physical fitness because it increases bone density and causes fat to be burned faster. As the amount of muscle in the body increases, the amount of fat decreases.Cardiovascular exercise is perhaps the most well-known part of being fit. Cardio can be loosely defined as any type of exercise that increases heart rate blood circulation, usually for a prolonged amount of time. Common forms of cardio include running, bike riding, inline skating, and even jumping rope. Cardio helps increase fat loss, lowers blood pressure, and increases levels of good cholesterol. It also improves brain function, reduces stress, and when done regularly improves quality of sleep.Some physical fitness exams require testing in several specific areas. One of these areas, and one of the 5 components of physical fitness, is flexibility. Often overlooked as a component of physical fitness, flexibility is paramount for seasoned athletes and beginning gym-goers alike. The rise in recent years in popularity of disciplines like yoga and pilates has raised awareness about how important to fitness flexibility really is. Staying flexible ensures that muscles, tendons, ligaments, and joints all function properly together as one ages.

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The final of the 5 components of physical fitness is called wellness. Wellness is a general term sometimes used to refer to mental and emotional aspects of health. A few examples include stress management, keeping a positive attitude and realistic goals, and getting adequate sleep. Sleep is necessary in order to reach any fitness goal. Without proper sleep the body simply cannot perform. Stress management is also crucial, because stress can lead to increased levels of cortisol (a chemical that causes the body to store fat in the abdominal area) as well as overeating and insomnia. It is helpful to keep a positive attitude and realistic goals when working to become physically fit. Transformations do not occur overnight, but optimism and visualizing the end results can be great catalysts towards ultimate success.

Everyone Should Pay Attention to These Five Basic Components of Physical Fitness

The five (5) Basic Components of Physical Fitness are not only recommended, but in my opinion are essential to be practiced together as a whole. I will provide you with these physical fitness components with an example. Then you can obtain a clear idea of following and practicing them, and it won’t be a matter of guessing.Component One of Physical FitnessMuscular stamina or endurance has to do with how a specific body part or muscle has the ability to sustain a particular type of physical fitness for a fairly long time. An excellent example would be the Marathon runners. They have a high capacity of muscular stamina where they can maintain their running for a long time and for a long distance. This type of fitness requires certain kinds of muscle fibers that are called Type I and have a high oxidization capacity.

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Component Two of Physical Fitness Muscular strength has to do with how much a muscle can exert force to move an object with a single move or muscular contraction of that particular muscle. For example, there are professional weight lifters who perform a One-Repetition maximum in bench press, squats, and dead-left to determine their maximum strength during that one lift. Just a quick note, and that is muscular strength is different from muscular power.Component Three of Physical Fitness Cardiovascular and Pulmonary Fitness has to do with the ability of the heart and lungs pumping blood and oxygen and providing a sufficient amount to the needed working muscles during the physical exercise. This component can be well enhanced through the first component I have mentioned, and that is the muscular endurance factor.Component Four of Physical Fitness Body Composition: The ratio of body fat to lean body mass and the primary factors of the lean body mass are muscle tissue, bone, and water. Body composition can be a much better idea than relying solely on the weight scale because you lose mostly water. By following a certain diet thinking you have lost body fat, but in reality often that is not the case.

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Component Five of Physical Fitness Flexibility: The normal range of motion of your joints translates to your level of flexibility. In our present time there are more people who have limited flexibility due to their sedentary lifestyle and overuse of repetitive movements. There are individuals who are at the other end of the spectrum who are too flexible, and that can also create a problem of body stability.

5 Components of Physical Fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.The components of physical fitness are:* Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.* Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.* Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.* Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.* Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

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Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.Principles of ExerciseAdherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.These basic principles of exercise must be followed.RegularityTo achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.ProgressionThe intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.BalanceTo be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

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VarietyProviding a variety of activities reduces boredom and increases motivation and progress.SpecificityTraining must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.RecoveryA hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.OverloadThe work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.