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5 Components Of Fitness That You Need To Work On To Really Become FIT?
At the beginning, answer me one question: What does it mean for you to be fit?
Does that just look good or does the term “fit” mean some other characteristics?
When we talk about fitness, then its components are as follows:
1. Body composition
Body composition refers to the ratio of fat to lean muscle mass in the body.
Although individual goals may vary, most men feel quite fit at about 12% body fat, while most slender women have about 17%.
The percentage of adipose tissue is generally a good indicator of your physical fitness, so it is important to achieve and maintain your goal.
Many factors affect the percentage of body fat.
Strength training, cardio training and, most importantly, dietary choices, affect this ratio.
There are a number of ways to measure body fat, and the most commonly used method is caliper measurement.
Regular measurement can track the trend and modify workouts and diet to maintain progress.
2. Cardiorespiratory endurance
How many times have you happened to climb stairs and after only a few floors you can hardly catch your breath?
If you have recognized yourself at this time it is to work on cardiorespiratory endurance.
Performing cardio training not only helps to perform daily activities but also reduces the risk of a number of diseases.
If you want to achieve a high level of fitness, you need to constantly raise your heart rate over a long period of time.
This will help increase blood flow through your body and improve the delivery of nutrients in training damaged muscles and tissues, but also reduce fatigue while performing simple daily tasks.
Improving cardiovascular endurance can be achieved by simple activities such as:
- Running
- Swimming
- Cycling
- Mountain climbing
- Group cardio programs
- High Intensity Interval Training (HIIT)
Invest energy in the activity you are doing and try to do it at the highest possible intensity.
The goal is to push the boundaries because that is the best precondition for progress.
3. Muscle strength
This component of fitness is actually the amount of force that a muscle (or muscle group) is able to produce during a single repetition.
You often use muscular strength, from situations when you carry a laptop bag to work, to picking up boxes while changing the layout of the apartment.
Muscle strength makes everyday tasks much easier and makes your physical appearance generally better.
The best exercises to improve your muscle strength include (but are not limited to):
Compound lifts:
- Squats with heavy weight
- Heavy dead lifts
- Joints
- Thrust from a flat chest bench
Isolation exercises:
- Biceps flexion
- Triceps extension
- Leg flexion and extension
- Lateral Shoulder lift
However, always keep in mind, even when lifting the heaviest loads, that the most important thing is to do every movement and every repetition with the best possible form in order to minimize the risk of injury.
4. Muscle endurance
Muscle endurance is the ability of muscles to perform specific muscle actions, which are prolonged for a longer period of time.
It is about the ability of muscles to maintain repeated contractions, ie to overcome resistance over a long period of time.
By increasing muscle endurance, you will be more effective in activities such as longer hikes, but also playing with children in the park or climbing higher floors on foot.
Among the exercises that will help you improve muscle endurance are:
- Stepper
- Planks
- Pull-ups hold
But also strength exercises with a large number of repetitions:
- Squats
- Deadlifts
- Pull-ups
- Push-ups
- Flat chest press
When choosing weight to perform strength exercises, choose the ones that will cause you muscle fatigue after 12-20 reps.
When performing a plank, work until failure.
When exercising on a stepper, choose a load such that you feel strong muscle fatigue in your legs after 30-45 minutes of exercise.
5. Flexibility
Most of us would love to be a little more flexible.
With a good level of flexibility, strength, and endurance training is more effective, which is why it is good to work on this characteristic of fitness.
Namely, the muscles stretch and contract during training, and only in this way are muscle damages achieved, which then result in recovery and progress.
At the same time, stiff muscles and reduced flexibility significantly increase the risk of joint and back pain.
Although flexibility is the most neglected component of fitness, it is just as important as everyone else.
Among the ways to improve flexibility are:
- Dynamic stretching
- Static stretching
- Yoga
- Pilates
Therefore, in order to improve your form and become more fit, I advise you to work on all 5 listed components of fitness, and the result will be a rounded and complete form that will be characterized by good looks and top fitness abilities.
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