Optimal fitness is not one-sided but comprises several moving components (literally) that can be measured in different ways. And in order to achieve your optimal level of fitness, you first need to define what it means. This article is about the definition of fitness and how it is broken down into five different components.
Fitness is the ability to perform daily activities, from standing up to walking, with energy, alertness, and strength without feeling tired. The fitness components can be viewed from both an athletic and a health perspective.
In the health sector, fitness is the ability to efficiently meet the demands of daily life; In sport, however, fitness is specific to the sport of the athlete and emphasizes certain components such as endurance and strength.
Creating a fitness plan that includes all components ensures that you benefit from your daily routine in the long term.
This article describes the five components of physical fitness so that you can do just that:
What are the Five Components of Fitness?
A fitness component is a way of analyzing a particular area of a person’s fitness. Here are the five components of fitness:
- Cardiovascular Endurance
- Muscular Endurance
- Muscular Strength
- Body Composition
Five Components Of Physical Fitness
The five components of physical fitness, according to Fit Day, are cardiovascular endurance, muscle strength, muscle endurance, flexibility, and body composition. There is consensus among the fitness community that these are the five components of physical fitness, although the definition of fitness need is personal.
Following are the five components of physical fitness that you need to consider:
1) Cardiovascular Endurance
Also known as aerobic fitness or cardiorespiratory fitness, cardiovascular endurance refers to the body’s ability to take in oxygen and deliver it to body tissues effectively and efficiently via the heart, arteries, lungs, veins, and vessels.
By exercising regularly and exercising your lungs and heart, you can improve your cell metabolism, improve the supply of oxygen to your entire body, and make your daily physical activities easier.
Including cardiovascular fitness in your exercise regimen improves the condition of your heart and keeps you healthy. Some cardiovascular exercises that you can do include walking, running, swimming, cycling, doing circuits, dancing, and boxing.
2) Muscular Endurance
Muscle endurance contributes to the overall health of your muscles by targeting specific muscle groups. Hence, your focus on muscle endurance should depend on your fitness goals and your health.
For example, if you are a cyclist, this may mean your focus is more on building endurance in the leg muscles than the arms.
However, for daily health, you may need to build stamina in your muscles to simply carry groceries or even take the stairs home. Resistance training and low-intensity weights will help you build the stamina you need for your daily activities.
If you are an athlete and want to build stamina to compete in a sport like CrossFit, obstacle course, or cycling, you may need to incorporate sport-specific activities and high-intensity strength training into your training routines.
3) Muscular Strength
This is the force that a given muscle group can produce with a single effort. It targets specific muscle groups such as the chest, back, arms, or abdomen. Since every muscle group requires concentrated strength training, you can have strong hamstrings but weak pectorals, or strong deltoids but weak glutes, so it is important to incorporate a balanced strength training program that targets all of your muscle groups.
You should consider your goals in building muscle strength. For example, if you want to get up easily from a chair or lift a heavy box, an exercise that focuses on building your muscular endurance will result in improved muscle strength. These exercises involve the use of lighter weights and more repetitions.
However, if your focus is on lifting heavyweights in the gym to increase arm and shoulder strength, your training plan should include lifting heavier weights with fewer repetitions. For example, bicep curls are great exercises for strengthening your arms, while the shoulder press strengthens your shoulder muscles.
If you’re seeking to develop multiple components of fitness, circuit training combines cardiovascular and strength exercises that can improve your cardiovascular endurance, muscle strength, and endurance.
Flexibility is the range of motion around a particular joint. It is important to be flexible at any age as it can affect your coordination, balance, and range of motion. Maintaining a full range of motion around all of your joints can reduce the risk of injury and improve your athletic performance.
Flexibility becomes more important with age. For instance, most elderly individuals find it challenging to reach their hands over their heads or walk without a shuffle. And this lack of movement in the joints can interfere with the performance of everyday activities, such as picking up items from the floor or removing items from tall shelves. Aging is inevitable, but staying mobile and protecting your joints can help you as you age.
The following are simple ways to improve your flexibility
- Dynamic stretch: workouts such as yoga, barre, Pilates, and tai chi.
- Static Stretch: Hold a stretch for 20 to 30 seconds.
- Passive stretching: holding a stretch with the help of a partner or another part of the body.
- Active stretching: As with lifting the leg, use the opposite muscle to relax the stretched muscle.
- Isometric Stretching: Use static stretching resistance to alternate between contracting and relaxing the muscle.
5) Body Composition
Body composition is the amount of body fat compared to other tissues such as skin, bones, and muscles. High-fat levels have been linked to health problems such as type 2 diabetes and heart disease. Hence, the goal should be to maintain healthy body composition. Therefore, maintaining a healthy body composition should be the goal of your regular workouts.
The following are the different ways to measure body composition:
- Talk to your trainer about how he can help you estimate your fat percentage so that you can measure your limits now.
- Buy a bioelectrical impedance analysis (BIA) scale to measure your body fat percentage.
- Hydrostatic test – where you measure your weight on land and then sit on the underwater scale. If the weight is lighter underwater, the percentage of fat is higher.
- DEXA scans are performed in radiology centers and are typically used to assess osteoporosis and measure bone density, but can also be used to measure body composition.
Your body composition improves naturally as you improve your cardiovascular endurance, flexibility, muscle strength, and endurance.
To Sum Up
In this article, you can see that there are different components of physical fitness that are related to both athletic performance and health.
Physical training must include all of the components listed above, regardless of whether it is focused on a particular athletic performance or your health.
To achieve general fitness, you need to actively think about each component and how it can be incorporated into your current fitness program.