The five fitness variables all contribute to physical fitness and aid in obtaining fitness. You are already aware that there are advantages to prioritizing physical activity. The key is to grasp what “fitness” is and how to get it.
That’s where the five fitness components come in. They are a helpful tool for arranging and performing a well-balanced workout regimen and serve as the model for the American College of Sports Medicine’s (ACSM) physical activity guidelines. Developing a fitness plan that integrates these factors helps ensure you receive the most health benefits from your workout.
Five Fitness Factors
- Endurance cardiovascular
- Muscular power
- Muscular stamina
- Flexibility
- Body structure
Regular physical activity has been linked by the Centers for Disease Control and Prevention (CDC) to a reduced risk of cardiovascular disease, type 2 diabetes, certain cancers, better bone health, enhanced mental wellbeing, and an improved quality of life as we age. Learn more about the five fitness components and examples.
Endurance Cardiovascular
Cardiovascular endurance (cardiorespiratory or aerobic fitness) refers to your body’s ability to efficiently and effectively absorb oxygen and distribute it to tissues via the heart, lungs, arteries, vessels, and veins. Participating in frequent physical activity that puts a strain on your heart and lungs can assist in sustaining or improving the efficient delivery and absorption of oxygen to your body’s functions.
Reduce the physical demands of daily living. Because heart disease kills over 630,000 people in the United States each year, beginning a workout program that improves cardiovascular fitness is vital. Cardiovascular exercises include Running, walking, cycling, swimming, dancing, circuit training, and boxing.
According to ACSM, it is recommended to engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of strenuous physical activity every week. Consistency is crucial when it comes to exercise. Though it may seem like a considerable amount, 150 minutes translates to only 20–30 minutes of daily exercise for five to seven days a week.
Endurance Muscular
Muscular endurance is one of the two aspects that contribute to total muscle health. The other is muscular strength. Consider muscular endurance, the ability of a particular muscle group to contract continuously against a given resistance.
Long-distance cycling is a good example. Cycling requires cyclists to develop fatigue-resistant muscles in their legs and glutes to pedal a bike over long distances, typically up steep inclines. This demonstrates a high level of muscle endurance.
Holding a plank to increase core strength is another form of isometric training for muscular endurance. The longer you can contract your abdominals and maintain a stable posture, the more endurance you will have in your hips, abs, and shoulders.
Your emphasis on muscle endurance should be directly tied to your health or fitness goals. It’s critical to understand that muscular endurance is group-specific.
This means that, depending on your needs, you can acquire high endurance levels in particular muscle groups, such as cyclists legs, without necessarily getting the same endurance level in other muscle groups.
For Daily Health
Based on your medical history and current fitness level, talk to a healthcare physician about what is best for you. Everyone has various requirements and goals, so do what is best for you. Some folks may want to build the endurance to bring groceries from their car to their home. Low-intensity weight-bearing or strength-training routines will aid in the development of endurance.
For Fitness-Related Objectives
Assume you want to be an endurance athlete who can compete in activities requiring constant muscle contraction, such as obstacle course racing, CrossFit, or cycling. In that situation, you’ll need more muscular endurance. To become a great athlete, focus on training regimens incorporating high-repetition strength training and sport-specific exercise.
Muscular Power
Muscular endurance refers to how fatigue-resistant a specific muscle group is. On the other hand, muscular strength is the amount of force that a specific group of muscles can generate in a single, maximum exertion. It’s your one-rep max in strength training jargon.
Muscular strength, like muscular endurance, is group-specific. In other words, you could have solid glutes but weak deltoids or powerful pectoral muscles but weak hamstrings.
Consider Your Objectives
Again, how much strength training you do is determined by your health and fitness goals, as well as your physical skills and limitations. Remember that everyone is unique and will have various goals as a result.
Some folks may desire to be able to move a big box or effortlessly get out of a chair. In this case, increased physical strength may result from a fitness regimen to increase muscular endurance. If, on the other hand, you want to gain muscle mass or be able to lift heavier weights at the gym, you should devote more time to weight lifting.
To increase muscle strength, Use heavier weights with fewer reps, tiring out your muscles with each set. To increase muscle endurance, do the following: To build endurance over time, use smaller weights and higher rep counts.
It is possible to develop both muscular strength and endurance. This can be done in conjunction with cardiovascular exercise. Circuit-training programs, for example, that mix strength workouts and cardio into a single training session can improve the efficiency of your exercise regimen.
The ACSM recommends that people engage in strength training activities two to three times per week, using a range of exercises and equipment to target all major muscle groups.
Flexibility
Flexibility refers to the extent of movement that a joint can make without causing any discomfort. Flexibility, like physical strength and endurance, is joint-specific. For example, you may have incredibly flexible shoulders but tight and inflexible hamstrings or hips.
At any age, flexibility is vital. It contributes to free movement and can affect your balance, coordination, and agility. Maintaining a full range of motion in your critical joints can lower your risk of injury and improve your sports performance.
The value of flexibility becomes more evident as you get older. While it is impossible to reverse the aging process entirely, preserving your joints and maintaining mobility can help you stay active well into your golden years. Adults should engage in flexibility exercises at least two or three days per week, according to the ACSM’s physical activity guidelines.
How to Boost Flexibility
There are several simple methods to incorporate flexibility exercises into your daily routine:
Static stretching is when you hold a stretch for 10 to 30 seconds.
Activities involving dynamic stretching include barre, yoga, tai chi, or Pilates. Active stretching, such as lifting and holding your leg, leverages the opposing muscle’s contraction to relax the muscle being stretched.
Passive stretching, also known as relaxed stretching, involves assuming a stretch posture and holding it with the help of another portion of your body, a partner, or an object, such as a strap.
Isometric stretching, a type of static stretching, employs resistance to alternate between muscular relaxation and contraction. We investigated and evaluated the top online tai chi classes. If you want to take an online course, research which options are available.
Body Structure
Body composition, or the ratio of fat mass to fat-free mass in your body, is the final component of health-related physical fitness. Because excess fat mass has been linked to adverse health outcomes such as heart disease and type 2 diabetes, most workout regimens aim to achieve and maintain the appropriate body composition for your specific scenario. A healthcare provider can counsel you on what is best for you and your circumstances.
Body Composition Analysis
You must determine your starting point to see gains in body composition. Weighing yourself on a scale is not advised because weight alone does not reveal the design of your interior tissues. Some body composition measurement methods are more accessible than others.
Bioelectrical impedance analysis (BIA): This form of testing is available at some gyms. Another option is to purchase a scale that uses bioelectrical impedance analysis to measure body fat percentage.
Hydrostatic underwater weighing entails weighing on dry land and then on an underwater scale. These testing facilities can be found in research institutes and some fitness establishments.
DEXA (dual-energy X-ray absorptiometry) scans commonly detect bone mineral density. Still, they can also correctly estimate body composition. DEXA scans are typically performed at radiology centers and are either covered or not reimbursed by insurance.
Calculate your body fat percentage: These tools are not as exact as a DEXA scan or hydrostatic testing but are inexpensive and straightforward. The readings are usually within three to four percentage points of your natural body fat percentage, so you can use them to track improvements if desired.
Finally, keeping these five fitness factors in mind might help you achieve your fitness goals. Creating a fitness regimen that involves all these factors can help you stick to a well-rounded training plan to improve your health. It is natural to be drawn to a single aspect of fitness more than others. You must incorporate appropriate parts for your goals and lifestyle to keep your exercise love alive.