What is Fitness and Why is Aerobic Fitness
So
Important
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:
1. 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!
2. 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.
3. 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.
4.
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.
5. Body Fat
Composition
Body fat composition refers to the amount of fat on your
body. For example, a 100-pound person with a 25% body fat composition will have
a lean body mass of 75 pounds.
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
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!
Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.
