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THE WORKOUT DILEMMA-Pt2
- The 5 Components of Fitness
Whenever we are talking about any physical activity, we always come up with words like fitness, health, stamina and strength. Then depending upon what you are conversing about the words like endurance, force, agility, reflexes and flexibility are used. Yes all are correct but no matter what activity you are talking about, all the above words which are qualities/characteristics are very much essential and they combined/categorized as 5 components of fitness.
1. Cardio-respiratory Endurance. (breathing, oxygen intake,stamina and force)
2. Muscular Endurance.(Endurance, capacity to perform any activity for a long duration.)
3. Musculoskeletal/ Muscular Strength. (Strength and Force)
4. Flexibilty. (agility, reflexes, flexibility, full range of motion at all joints,etc)
5. Body Composition. (Body fat ratio; body fat & lean muscle mass)
Yes as all of us keep wondering about and talking about our own physical fitness and well these are the 5 components that we need to focus on and then chalk out our fitness program. We cannot and should not skip out on any of these 5 components of fitness. They are to be targeted and focused upon to achieve the fitness level that is must in life and believe me once you get hooked on to any fitness program you will love to try out various other programs, techniques in exercising and when you do i don't want any of us to regret that we skipped out on one or the other 5 components of fitness.
So now let me 1103StrengthFitness brief you with the 5 components with a few experiences of my own where i have felt that " Damn! I should train on that, I can't fall behind!"
1. Cardio- Respiratory Endurance - Now cardio respiratory endurance involves breathing, your heart, your lungs your blood and your blood circulation system as a whole. Breathing comes natural but breathing during a strenuous physical activity requires conditioning of the heart, lungs and blood circulation system. Cardio-Respiratory Endurance to define is the ability of your heart to supply oxygenated blood to the working muscles so as to generate energy i.e regeneration of ATP (adenosine triphospate -energy) continuously for a long duration of time without fatigue and to develop the same you have got to do aerobic/cardio exercises and that too it should be for more than 3 minutes continuously for it to be an aerobic activity.So if you do any activity which is cardio but you do it for less than 3 minutes it's a waste so go put in more time and maintain the intensity for a longer period.
2. Muscular Endurance - Now when we talk about muscle endurance we are talking about the ability of the muscles to contract sub-maximally for a long duration of time without fatigue that means that we are working/using our muscles for a long duration and for us to be able to do any activity for a long period like for example if you are doing any chore at home or office anywhere you are not just going to move one thing and stop but you have a lot to move and in such a case it is the endurance of the muscles to work for long and not your muscles' strength. You know sometimes in my training i go out for a run or a jog and there are times when although i am not out of breath i am not able to run a lot cause the legs have slowed don and fatigue has set in- that's a regret & it shouldn't happen so muscle endurance is very essential.
Muscular Endurance was also a problem for me when i was undergoing my Kettle Bell Instructor Certification course wherein working out with kettle bells was new for me and i was all tired because of a comparatively low on muscular endurance as i was used to doing 8 rep-max 6 rep-max in the gym for building muscles and strength and felt that need to improve a lot on endurance to become strong.
Now you can improve your muscular endurance by doing aerobic activities by working out both upper body and then lower body and back and forth like first you can do rowing and then run on a treadmill. Another way in which muscular endurance can be improved is through using light weights and performing 20-25 reps continuously of an exercise. So train long train hard to get strong.
3. Musculo Skeletal Strength - This means improving the strength of the muscles and bones with the ligaments and tendons which are connective tissues connecting muscle to bone and joints. Muscular strength is the ability to of the muscle/muscle group to generate maximum force. Pushing and pulling with a force. You can develop/improve muscle strength by lifting heavy with a rep max that means it is your ability to lift a weight as many times as you can till you can lift no more but here you should not be able to lift the weight for more than 6 times- 6 rep max, 4 rep max and the ultimate 1 rep max. So go to the gym add on as many plates as you can to that barbell and see how many times you can lift it till you find a weight you can't lift twice. Go lift!
Will leave you at the go lift thought for now and will continue with the 2 remaining components of fitness in the next post but do not forget there are 5 components of fitness and they all combine to form one thing and that is your physical well being so work them all out.
1103StrengthFitness your very own personal trainer signing out with the bodybuilders' salute.
Note- the images are from the web and donot belong to 1103strengthfitness. Some images contain the websites of their origin and can be viewed/followed for the motivational quotes and fitness advice they have to offer wherein 1103strengthfitness does not guarantee about any advice given by the other websites and is just for informational purposes and practical application is at your own will.
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