Physical fitness is often confused with fitness. But both are different thing.
Fitness means both physically and mentally sound bodies. In short, we always use fitness interchangeably for physical fitness.
In this article, we will focus only on the physical aspects of fitness.
What Fitness means to others?
Physical fitness is defined as the state of being physically fit and to do a particular task or role without undue fatigue and with ample energy.
It can mean different things to different people. Depending on who you ask, it is likely to be defined as what they are good at doing.
For weightlifters, their ability to lift weights heavier than 3 times their body weight is being fit. And for body-builder, big muscles are clear proof of fitness.
If you ask an average person, for them, fitness can simply mean going through their entire day of work and still having the energy for their hobbies or to play with their kids without being exhausted.
Regardless of the task, there are 5 components of Physical Fitness:
This is the foundation of endurance, power, flexibility, and balance. It is the power to lift and move heavy objects.
Exercises involving heavyweight like pushing something of a set weight like bench press can improve not only muscular strength but also strengthen connective tissue, coordinates the nervous system.
Surprisingly it can also improve flexibility and range of motion.
Strength training also improves bone density and can prevent osteoporosis in elderly people.
You can increase muscular strength by lifting heavyweights. You can work in 4-6 or 12-15 reps of ranges.
And then you can adjust according to weight, so if you are lifting heavier weight, you should perform fewer reps.
Muscular endurance is the ability of certain muscles to exert pressure consistently and repetitively for a given period of time without tiring.
This necessarily does not mean you will get bigger muscles cause the body focuses more on the cardiovascular system, ensuring that the muscles are receiving the desired amount of oxygen to perform the activity.
You can increase muscular strength with lightweight by performing a higher range of reps between 20-25.
Working out with lighter weights will also help you to exercise for more duration without making you tired.
Cardiovascular endurance or Aerobic Fitness
It is the ability of your heart and lungs to supply oxygen while exercising for an extended duration.
It is vital for good health. Including exercises that focus on cardiovascular endurance can lower the blood pressure, increases the number of blood capillaries, and also increases lung capacity.
It is frequently the most neglected component of physical fitness.
We always focus on weights or cardio and neglect this part of our workout.
Flexibility is the ability to move a joint or a group of joints in a full range of motion without pain or stiffness.
It provides overall health benefits, builds strength and balance, and also can help prevent injuries.
Include some yoga poses like Downward-Facing Dog, Sun Salutations, Warrior Pose to increase flexibility.
It’s the measure of fat and fat-free tissue such as bone, water, and muscle.
Body composition is a better measurement of your health than BMI(Body Mass Index) because it can accurately measure the changes in body fat and body mass.
It is also helpful in losing weight and in building leaner muscles.