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We all have an idea of what "fit" should look like.
For some people, it means having a sleek Hollywood body, while others want to have massive muscles or a perfect hourglass figure. But fitness isn't defined by appearance! There are five components of physical fitness you need to consider: Muscular Strength This is the "power" that helps you to lift and carry heavy objects.
Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it. The way to increase strength is to train with heavy weights, working in the 4 - 6 or 12 - 15 rep ranges. The heavier the weight, the fewer reps you should perform!
Muscular Endurance Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.
The way to increase strength is to train with light weights, working in the 20 - 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.
Cardiovascular Endurance Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system lungs, heart, blood vessels to work for extended periods of time.
Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing.
The Cooper Run running as far as possible in 12 minutes is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test stepping onto a platform for 5 minutes.
Both are accurate measures of a subject's cardiovascular endurance. Flexibility Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited.
Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness. To test your flexibility, lean forward and try to touch your toes.
Those with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test sitting on the floor and reaching toward your toes is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and beyond.
Body Fat Composition Body fat composition refers to the amount of fat on your body. To qualify as fit: Men must have a body fat composition lower than 17 percent Women must have a body fat composition lower than 24 percent The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent body fat.
Any program that neglects one or more of these types of fitness is NOT going to benefit your body in the long run. An effective fitness program will attempt to improve all five components of fitness!
Three Benefits of Sweating Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those peopleMuscular endurance. A brief overview Published. November 25, or another part of your body increases.
between muscular endurance training programs and muscular strength training programs you will gain some muscular strength through your muscular endurance activities. Endurance, Strength and Flexibility.
Strength and Flexibility. Endurance is defined as "the ability to keep moving for long periods of time." There are 2 categories of endurance, Cardiorespiratory and Muscular.
after the aerobic phase or between sets of resistance exercises performed in both the muscular endurance and strength phases of. Improved body composition Enhanced self-image and quality of life Improved muscle and bone health with aging Prevention and management of chronic disease.
Assessing Muscular Strength and Endurance Muscular strength assessed by determining repetition maximum (1 RM), the maximum resistance that can Speed loading = moving a load .
Literature that collects studies that correlated strength, power and muscular endurance measures aerobic capacity, agility, speed, body. Increased metabolic rate: your body uses more energy at rest if you have more muscle, so that's a great benefit of having increased muscular strength and endurance.
Maintenance of bone mineral density: having that weight-bearing exercise is very important for bone health, and we'll talk about that in a later lesson throughout this .
In terms of fitness, endurance may be broken down into several types: aerobic endurance (cardiorespiratory endurance), anaerobic endurance, speed-endurance and strength-endurance.
It is most commonly broken up into cardiorespiratory endurance and muscular endurance.