Fitness

What is fitness?

Physical fitness is defined as the state of being physically fit and to do a particular task or role without undue fatigue and with ample energy.

It can mean different things to different people. Depending on who you ask, it is likely to be defined as what they are good at doing. For weightlifters, their ability to lift weights heavier than 3 times their body weight is being fit. For body-builder, big muscles are clear proof of fitness. For an average person, fitness can simply mean going through their entire day of work and still having the energy for their hobbies or to play with their kids without being exhausted.

Regardless of the task, there are  5 components of Physical Fitness:

• Muscular Strength

This is the foundation of endurance, power, flexibility, and balance. It is the power to lift and move heavy objects. Exercises involving heavyweight like pushing something of a set weight like bench press can improve not only muscular strength but also strengthen connective tissue, coordinates the nervous system and can improve flexibility and range of motion. Strength training also improves bone density and can prevent osteoporosis in elderly people.

Muscular strength can be increased by lifting heavy weights, working in the 4-6 or 12-15 rep ranges. This can be adjusted according to weight so heavier the weight, the fewer reps should you perform.

• Muscular endurance

Muscular endurance is the ability of certain muscles to exert pressure consistently and repetitively for a given period of time without tiring.

This necessarily does not mean you will get bigger muscles because the body focuses more on the cardiovascular system, ensuring that the muscles are receiving the desired amount of oxygen to perform the activity.

Muscular endurance can be increased by training with light weights, working in 20-25 rep ranges. Light weight will help you to exercise for more duration without getting tired and will ensure that muscle fiber are worked upon.

• Cardiovascular endurance or Aerobic Fitness

Cardiovascular endurance is the ability of your heart and lungs to supply oxygen while exercising for an extended duration. Cardiovascular endurance is vital for good health. Including exercises that focus on cardiovascular endurance can lower the blood pressure, increases the number of blood capillaries and also increases lung capacity.

• Flexibility

Flexibility is frequently the most neglected component of physical fitness. Flexibility is the ability to move a joint or a group of joints in a full range of motion without pain or stiffness. Flexibility provides overall health benefits, builds strength and balance and also can help prevent injuries.

Include some yoga poses like Downward-Facing Dog, Sun Salutations to increase flexibility

• Body Composition

Body composition is the measure of fat and fat-free tissue such as bone, water, and muscle. Body composition is better measurement of your health than BMI(Body Mass Index) because it can accurately measure the changes in body fat and body mass. 

Body composition is helpful in losing weight and in building leaner muscles.