Components of Fitness
Most experts split physical fitness into four categories:
Important note: Sam emphasizes functional fitness. Functional Fitness trains your muscles to work together (often multi-muscle, multi-joint exercises) to prepare you for your sports, work and the activities of your daily life.
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Aerobic activities (keep your heart rate elevated for a sustained length of time)
Examples: walking, running, swimming, biking, hiking, stair climbing, jumping rope, dancing Activities don't have to be strenuous to improve your cardiovascular fitness. Start slowly with an activity you enjoy, and gradually work up to a more intense pace. |
Muscular Endurance |
the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position over a period of time
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Lifting low resistance/weights with high repetitions and/or engaging in cardiovascular activities that work muscles for an extended period of time
Examples: body weight exercises like push-ups, pull-ups, lunges and planks as well as cardiorespiratory activities |
While not a type of fitness, body composition does play a role in fitness and overall health.
Two important notes on body composition:
- You can't exercise yourself into a better body composition. Nutrition, sleep and other lifestyle factors all play critical roles in determining body composition, body weight and health.
- Where excess body fat is located dictates risk factors. For example, excess fat in the abdomen increases the chances of diabetes, heart attacks and other conditions.