Physical Fitness Tips and Programs

Physical Fitness

While there is no single definition of what exactly constitutes physical fitness, experts agree that it is usually a combination of five basic standards of health: aerobic endurance, muscular endurance, muscular strength, flexibility, and body composition.When all five components are in perfect balance, a person is said to be “fit” or in a state of good physical fitness.

Aerobic Endurance
When it comes to physical endurance, it’s not how hard you can work out that matters, but for how long. Good aerobic endurance is needed to run 10 miles, jump rope non-stop, or hike up a mountain without having to take breaks every five minutes. Aerobic endurance is measured based on the amount of oxygen pumped by your heart your heart and on how effective your lungs and muscles can use that oxygen. To achieve endurance, you should be training at your maximum capacity (that is, a lot harder than when trying to burn fat or lose weight) for long periods of time. Running on a treadmill and cycling uphill are great examples of exercises that build endurance.

Muscular Endurance
As with aerobic endurance, this refers to the ability to sustain a certain position or hold a certain weight for an extended period of time. Yoga, Pilates and isometric exercises are all about endurance. To improve your level, try holding a posture at the end of a number of repetitions. For example, do 15 crunches and then hold your upper body off the floor for at least 20 seconds before relaxing back down.

Muscular Strength
While muscular endurance refers to the ability of handling weights for a long period of time, muscular strength relates to the capacity of handling heavy weights, even if it’s just for a short period of time. For example, you need endurance to do push-ups, but you need strength to pick up a heavy box or to do dumbbell repetitions with super heavy weights.

Flexibility
Flexibility is the most ignored of all the aspects of physical fitness. Unless you’re a yoga fan or regularly take stretching classes, chances are you will stretch little to nothing after a workout. Good flexibility however, is key to fitness because it improves the elasticity of the muscle and prevents injuries and cramps. If you’re working towards flexibility, keep in mind that new schools of thought recommend stretching after a workout, not before.

Body Composition
While many may think that weight is an important part of your physical fitness, the truth is that experts look at the percentage of body fat, rather than at the number of pounds you weigh, to determine whether you’re fit or not. The percentage of fat you have, especially when measured in contrast to the percentage of muscle, will help determine your overall health and decide whether you’re in a good weight range or you need to lose weight.

If you have no access to body fat testing, calculate your Body mass index (BMI) . BMI refers to the relationship between your height and weight and it can be calculated by simply dividing the first number by the second. A BMI between 18.5 and 24.9 is considered normal.

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