Health-Related Components of Physical Fitness
Physical fitness is all about the state of you being healthy and fit. You need to be physically fit as it makes you more efficient to do all your daily tasks without much effort. Also, it improves your overall health and protects you from various diseases. Let’s see Components of fitness.
You can describe total fitness by defining how well your body performs with each of the 5 components of fitness as a whole. It is not enough how often you maintain your body weight but you must also determine your body stamina, for example, how well you can handle running a mile, etc.
In this article, I will discuss various components of physical fitness and their benefits. Know all the components of fitness and grow physically fit by doing it right.
5 Components of Fitness
When you are planning an exercise program for your physique, it is important to understand the different health-related components of fitness. You must achieve an adequate level of fitness in all the components and know-how your training affects them.
There are 5 components of fitness and it is these components that our school systems, health clubs, and fitness centers use to gauge how good a shape we are truly in. It is essential to work on all the components to achieve good health. Here is a closer look at the different components of fitness:
1. Muscular Endurance
In simple terms, it means the capacity to endure. The longer you can hold onto anything, the higher is your endurance. It refers to the time an anaerobic exercise can last. For example, short-term high-intensity sprinting exercise or long-term marathons, triathlons, and ultramarathons. Concerning health-related components of fitness, endurance is further of the two types that are cardiovascular endurance and muscular endurance.
If you are a well-trained endurance athlete, you will be able to generate blood lactate levels that are 20-30% higher than those of untrained individuals under similar conditions. This significantly increases endurance level as muscles are better equipped now to utilize blood lactate to fuel further muscular energy.
Your body muscles can perform contractions for extended periods. While working on muscular endurance you need to use muscles for a longer period rather than just lifting or exercising something for a few seconds.
To improve muscular endurance, you must use lighter weights and higher rep counts. It increases endurance over time. If you work with the lighter weights, this will train your muscle fiber for longer endurance. Choose a higher rep range to lead a longer period of exercise. Perform the following exercise for muscular endurance.
Kettlebell Crush Curl
It is an exercise to recruit and fatigue fibers in your grip muscles, forearms, and biceps. Moreover, it offers a combination of open-hand crushing grip and supporting grip. It is a great change of pace from the usual supporting grip on the dumbbell handle.
Pullups and Chinups
Nothing is more effective than pull-ups and chin-ups when it comes to muscular endurance exercise. These are the bodyweight pulling counterparts to pushups. Start from a dead hang and explode up pushing the collarbone to the bar while keeping the lower portion of the body fully under control.
2. Cardiovascular Endurance
The body can keep up with the exercises that force your cardiovascular system like lungs, heart, etc. Together the heart and lungs fuel your body with the oxygen that keeps you up for the exercise.
Access your cardiovascular endurance by a The Cooper Run- Run for 12 minutes and check how much distance you have covered. You can also choose a step test where you assess your strength by stepping onto a platform for 5 minutes. Here are some exercises that you can do for cardiovascular endurance.
You must always first try to choose an exercise that is easy to do. Everyone is familiar with walking but the key to cardiovascular endurance is walking fast. You must walk fast until your heart wouldn’t beat fast.
Jogging and Running
Although both jogging and running are advanced versions of walking, they provide you with twin benefits. Firstly they help you to improve your cardiovascular endurance. Secondly, they help you burn twice the number of calories walking burns and give you a better physique.
3. Muscular Strength
Muscular strength is the power in your body that helps you to move and carry weighty objects. It is measured by the amount of weight that you can carry for a short period. Your athletic activities depend on your muscular strength. When you have high muscular strength, you will not get tired while performing activities that require power.
Also, your muscles and bones will be stronger and healthier. Different people have different muscular strength that depends on their body but you can enhance your strength by doing exercises that will make your muscles harder than normal. Few exercises to increase your muscular strength are step by step written below:
- Stand straight with your feet that are slightly wider than your hip-width.
- Now bend your knees and create a squat position.
- Stay in the same position for a few seconds before going back to the starting position.
You can also hold dumbbells in your hand if you want to increase the intensity of the exercise.
- Stand in a position that your feet are shoulder-width apart and your knees should be a little bent.
- Open your arms alongside your body with dumbbells in your hand. But remember your palms should be facing upwards.
- Move your elbows toward your body and hold that posture for 2 seconds.
- Go back to the starting position slowly.
Flexibility is the component of physical fitness and without it, your muscles and joints would be stiff and the movement of your body would be limited. You can check your flexibility by leaning forward while sitting or standing and touching your toes with your fingers without bending your knees. To increase flexibility in your body you can do different stretching exercises and a few of them are step by step written below:
Standing Hamstring Stretch
- Stand straight by your feet hip-width apart. Your knees should be slightly bent.
- Lean forward towards your hips and lower your head toward the floor. Exhale deeply and keep your head, neck, and shoulders relaxed.
- Place your arms around the backs of your legs and hold the posture for about 1 minute.
- Now bend your knees and go back to starting posture.
Figure Four Stretch
- Lie straight on your back and your feet should be flat on the floor.
- On the right thigh of your body, you have to place your left foot.
- Raise your right leg and grab onto the back of your right leg with your hands. Follow it by gently pulling it toward your chest.
- Hold the posture for 30 seconds to 2 minutes and after that go back to starting posture.
- Repeat the steps by switching sides.
5. Body Fat Composition
Body fat composition is the amount of fat present in your body. For example, if a person is having 100 pounds of weight with a 25% body fat composition that means he will have a lean body with a mass of 75 pounds. For a healthy man, the fat composition should be less than 17 percent and for a healthy woman, body fat composition should be less than 24 percent.
Under the general survey, the average man tends to have body fat around 18 to 24 percent in their body, while the average woman tends to have body fat around 25 to 31 percent in their body. Here are a few steps by step exercises for body fat composition:
- Lie flat on your stomach on the floor in a resting position.
- Push yourself up above the ground into a plank position with the help of your hands and toes.
- Bring yourself back down towards the floor through your palms until your chest touches the ground.
- Now, go back to the plank position. However, keep your back flat and clench your glutes together.
- 5 sets of 15 repetitions for better results.
- Stand on a treadmill and start moving at 3 mph.
- Increase the speed to 7 mph after 45 seconds.
- Maintain 7 mph speed for 30 seconds and after 30 seconds change your speed to 4 mph.
- Now keep 4 mph speed for 15 seconds and again change your speed to 7 mph.
- Repeat this process a few times.
Physical health is essential for the complete health of an individual. There has been a unanimous agreement in the fitness community about the goal levels of the above-mentioned components of fitness varies from person to person and should be personalized.
The different components of fitness work together and contribute to the ability of the person to perform physical activities. Proper fitness is a combination of lifestyle, nutrition, habits that you can reach only via an appropriate level of exercise.
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