“Physical fitness is not only one of the most important keys to a healthy body, but it is also a dynamic and creative intellectual activity.” -John F. Kennedy.
As you might already know, regular exercising and staying fit is an effective solution to numerous health problems, both physical and mental. A healthy body helps improve self-esteem and also gives you the confidence to accomplish your dreams.
But what exactly does it mean to be “Physically Fit?”
If we go by the definition given by experts- “Physical fitness is one’s ability to perform daily activities with great endurance, performance, and strength.”
This means fitness is not restricted to running fast or lifting weights. Instead, these are only one aspect or area of being fit.
Physical fitness as a whole consists of 5 main components or parameters.
What are these parameters? Let’s find out!
- Cardiorespiratory Performance
Cardiorespiratory performance means how your body’s circulatory and respiratory systems provide fuel to you during any physical activity. In simple terms, it is a measure of how your heart, lungs, and muscles perform during your training.
The exercises which help in improving cardiorespiratory endurance are:
- Brisk Walking
For beginners, it is recommended to start slow and gradually increase the intensity of exercise. These exercises make heart muscles stronger, thus ensuring that blood is pumped per heartbeat. It also ensures that blood is supplied to the working muscles.
Not to forget, better cardiorespiratory performance also helps in reducing the risk of heart disease, stroke, and type 2 diabetes.
- Muscular Strength
The second parameter of fitness is muscular strength. Though there are numerous ways to measure muscular strength, the most preferred one is by lifting weights in the prescribed position and comparing the results.
Typically, if a person works on their muscles regularly, they tend to get good muscular strength.
There are various activities that you can try to gain strength. The prime aim is to work the muscle until it is tired.
In fact, you have an ideal physique in mind, you can also try Celebrity Workout Routine to improve your muscle strength. Moreover, these are also full-body workouts, thus also helping in improving stability, performance, and endurance. Plus, it is also beneficial for toning the stomach. So, you can get the physique of your dreams.
- Muscular Endurance
Muscular endurance is also a significant parameter of fitness. Endurance is the ability of your muscles to apply force without getting tired quickly. Many people presume that muscle strength and endurance go hand-in-hand. But, endurance exercises, unlike strength training, do not necessarily build muscles.
The reason being is that here the body’s focus is on the cardiovascular system, ensuring that your muscles receive oxygenated blood for proper functioning.
It is also noteworthy that people who specifically train for endurance are concerned with two types of muscle tissues, i.e., fast and slow-twitch fibers.
Fast-twitch fibers use a lot of energy. Thus they get tired quickly. They are helpful for sprints and do not require blood for functioning.
On the other hand, slow-twitch fibers are great for endurance work. They can carry out tasks more effectively without getting tired quickly. They are generally present in core muscles and require oxygenated blood.
Different exercises promote different fibers, so it would be best for you to create a mix of other activities for the best results.
- Body Composition
Body composition is the ratio of body fat to lean body mass: bone and muscles. Your body weight does not alone describe your body composition. Moreover, you might have a consistent weight, but the ratio of each component might change.
For example, people with a high muscle mass ratio might weigh more as compared to people with the same height and waist circumference but less muscle mass.
Now the question is- How do you calculate body composition?
Well, there are numerous calculation methods. For instance, a doctor can use tools like calipers or bioelectrical impedance analysis to measure body fat.
Usually, the ideal range of body fat is 15-22 percent of total body mass for females and 10-15 percent for males. The human body functions more effectively at this fat-to-lean ratio.
Last but not least, your flexibility plays a critical role in your overall fitness. Technically speaking, flexibility is the range of movement across a joint.
If you are flexible, it improves your ability to link body movements, create balance; thus, it reduces the chance of you getting injuries. Flexibility is mainly linked to each joint and also includes tightness of tendons and ligaments.
There are numerous exercises and activities that can help you improve your flexibility. The most recommended one is yoga.
Yoga focuses on stretching joints, tendons, and ligaments to help increase flexibility. Moreover, it also helps relax tired muscles and reduces stress. So, your body avails numerous benefits from it.
In addition to this, there are 3 types of stretches that help:
- Dynamic Stretching: This is the ability to stretch to the full range of motion in a PARTICULAR joint. This stretch is generally practiced during warm-up exercises as it prepares the body for further functioning or training.
- Static-Active Stretching: This stretch focuses on holding the body or a part of the body in a specific position and maintaining that position for a specific time. One of the examples of static-active stretching would be splits.
- Ballistic Stretching: Ballistic stretching is only recommended to those whose body is already warmed up and limber from the previous exercise. This generally includes stretching in numerous positions as well as bouncing. Doing these stretches without a warm-up can cause injury.
It would be best to create a daily routine with simple yet efficient stretches for the best benefits.
To Sum It All Up,
To be fit means improving your body’s functioning. The more exercise you’ll do, the better will be your health. But, you do need to understand your body’s limits and DO NOT push hard to exceed those limits. Instead, connect with professional trainers to ensure that you follow the proper workout routine to accomplish your personal fitness goals.