Everyone has a different idea of what fitness is. Some think that a body like Hollywood or some think that big muscular body is physical fitness.
Fitness is not something that can be defined through physical appearance. Let’s look at some aspects that what fitness is.
- Body Strength
Body or muscular strength is an important part of fitness. It is the power that helps you lift up heavy objects. If you don’t have enough strength, you will go through a hard time to keep up with your daily routine.
That is why to increase strength you need to perform reps ranging from 4 to 6 or 12 to 15. This depends upon the weight you are lifting. Less weight the more reps you need and in the same way the more the weight, the fewer reps you need to perform.
- Endurance of muscles
The endurance of muscles means that the ability of your muscles to perform contraction or to withstand the lifting of heavy weight for a long period of time rather that lifting for few seconds and getting tired.
In the same way as strength if you want to increase your endurance you need to do reps of light weight ranging from 20 to 25 rep. Light weight is due to the fact that it trains your muscle fibers which increase endurance. Higher reps will lead to longer exercise period.
- Endurance of cardiovascular system
The cardiovascular system includes lungs, blood vessels, and heart. As you exercise like running, jogging, swimming or cycling, you need your cardiovascular system to provide oxygen to your whole body for a long period of time. That’s why it is an important part of fitness.
There are two types of training for increasing endurance of cardiovascular system.
- The Cooper is running: The Cooper running is that you have to run as far as possible for 12 minutes.
- Steep test: This includes stepping on a plate/from a plate for 5 minutes.
Both types are accurate and can be used
Flexibility is the aspect that is mostly overlooked, but it is very important part of fitness. Without flexibility, the joints and muscle movement will become limited. If you have flexibility in your body, you should be able to move your body in all range of motion without any stiffness and pain.
To check your flexibility try standing up then lean forward and touch your toes. If you can touch your toes, you have good flexibility, and if you can’t, you are not flexible. To increase it you should try to sit on the floor and stretch your body and try touching your toes. Try it every day, and you will start seeing the result soon.
- Body Fats
According to research men should have body fat lower than 17 percent and women should have body fat lower than 24 percent. In average men try to have body fat percentage of 18 to 24 and women try to have body fat percentage of 25 to 31 percent.
A fitness program that neglects one or more of above type of fitness will not be good for you in the long run. A good fitness program will tend to improve all types of fitness that are mentioned above.