Components of Fitness
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. To avoid injury and gain the most benefits, it's important to maintain proper form (alignment) when performing all components of fitness.
Most experts split physical fitness into four categories:
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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. |
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Lifting heavy resistance/weights.
Examples: squat, deadlift, shoulder press, row, bench press, bicep curl, tricep extension |
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 |
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Activities that promote range of motion, lengthen your muscles & stretch your connective tissue
Examples: static or dynamic stretching, tai chi, yoga, myofascial release |
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