 | Physical
Fitness | | 5 Areas of Physical
Fitness |
| It is important
to understand that being physically fit is more than just
having strong muscles, or having the ability to run 10 miles.
To be considered physically fit there are five areas to work
on before one can be considered in good physical shape. I
have listed these five components of physical fitness and
general information to help you understand each. These five
components along with a properly balanced nutrition plan can
help you live a healthy, active lifestyle. |
1.
Body Composition.
A better way than using a scale to determine your
physical fitness level. Body composition is the relationship between all the lean
tissue in the body and fat body mass. Fat mass is the fat throughout the body.
Lean body tissue is the muscle, bones, organs and everything else. The ratio of
caloric burn between the two: 5 pounds of muscle requires 175 calories/day to
sustain, whereas 5 pounds of fat requires only 10 calories per day to sustain(
increased lean tissue will improve your metabolism, or caloric burn). Having a
higher than desirable ratio of fat to muscle has a negative effect on your health.
The health experts have defined obesity as being 20% above your desired weight;
a body fat percentage of 20% or higher for men, and 30% or higher for women. The
considered normal range of body fat percentages are listed as 12-20% for men,
and 16-25% for women. Improving ones body composition is a combination of
physical activity to increase/maintain lean muscle tissue and proper nutrition.
Body composition can be measured using a variety of different tests; skinfold,
bioelectrical impedance, hydrostatic weighing, and circumference test. Personal
trainers are a great way to get these measurements, or ask your doctor.
2. Cardiovascular.
The second of the needs is to strengthen
the heart and respiratory system.Cardiovascular diseases are the No. 1 killers
of men as well as women. By improving this aspect of fitness you increase your
chances of a fit and healthier lifestyle. Aerobic fitness is a function of the
ability of the heart to pump oxygen to the organs, and the ability of all organs
to efficiently use the oxygen. Exercise training and improved oxygen use is a
direct function of increased stroke volume capacity. Increasing this aspect of
fitness will improve most functions of the body, including muscular use. Steps
to improve cardiovascular fitness: (1) Stress heart rate from 60 to 80% of maximum.
(2) Maintain this heart rate for approximately 30 minutes (3) Conduct this regimen
3-5 times per week. To determine the maximum, take 220-age, then multiply that
number by .60(60%), and also by .80(80%) to get the heart rate range optimal for
proper cardiovacular training.
3. Muscular Endurance.
The third component of physical fitness is the ability of a muscle to be
used for extended amounts of time or repetitions. This could be the ability to
hold a five-pound weight out in front of you for five minutes or the effort required
to lift that weight 25 consecutive times. This can be improved by consistently
doing similar movements and adding repetitions to increase the muscles abilities.AGAIN:
explained as to hold a particular position for a sustained period of time and
/ or a repetitive muscular movement.
4. Muscular Strength.
The fourth area of being physically fit is the ability to exert maximum force,
lifting the heaviest weight you can move, one time(one rep max). It is possible
to have muscular strength in one area, while lacking strength in other areas.
Sometimes an imbalance of strength in muscles can cause physical injury. This
is why it is important to train muscles according to opposite muscle groups(quads/hamstrings,
biceps/triceps, chest/shoulders, back/ abdominal). By doing this you will help
avoid injury
5. Flexibility.
The last area of being
fit is the ability to move a joint through its full range of motion; the elasticity
of the muscle. This is how limber you are. Flexibility will naturaly decrease
with age, creating a stronger importance to flexability as people get older.You
can improve your flexability by putting yourself through stretch techniques to
encompass the entire body or all major muscle groups. The best time to stretch
is at the end of a workout, while the muscle are still warm. The muscle is more
prone to stretch while warm and can help prevent injury.
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