Getting Fit - The Five Categories of Fitness

Wiki Article

Fitness is more than just being able to run a marathon or lift heavy weights. There are many other aspects of physical health that contribute to fitness, including your body composition and cardiovascular, muscular and skeletal endurance. Keeping all of these components in the best shape possible is essential to maintain your overall wellness and prevent certain chronic diseases.

Physical fitness is not an elusive, exclusive or "in-born" attribute; everyone can develop it through regular exercise and healthy eating habits. You may be surprised to learn that the most fit people are not always those who weigh the least, because body fat content is only one small component of fitness, according to the American College of Sports Medicine (ACSM). There are five main categories of fitness: cardiovascular endurance Personal Trainer Near Me, muscle strength and flexibility, metabolic function and balance.

Cardiovascular endurance is your ability to sustain physically taxing aerobic exercise for a long period of time. A good measure of this is your VO2 max, which is how much oxygen your body can take in and use during vigorous exercise. The higher your VO2 max, the more efficiently your body works to perform athletic and everyday tasks.

Your muscle strength and flexibility are two other components of fitness that can improve with regular exercise. Muscle strength is your ability to perform specific movements, such as pushing a car or lifting heavy objects. Flexibility is your ability to move your joints through a full range of motion without pain or stiffness. Balance is your ability to stay on your feet while moving or standing still.

A healthy diet can also improve your level of fitness by promoting positive changes in the way your body metabolizes energy and nutrients. Research shows that a well-balanced diet containing whole grains, fruits, vegetables and lean proteins helps you maintain a healthier body weight and a lower risk of heart disease and diabetes.

The biggest benefit of getting fit is more energy and a healthier outlook on life. When you increase your activity level, your body produces feel-good chemicals called endorphins. These chemicals can make you feel happier, even after just a short workout session. And exercising regularly makes you more resilient to stress.

Getting fit doesn't mean you have to train at the gym and sweat buckets every day, though. ACSM recommends adults aim for 150 minutes of moderate intensity exercise a week or 75 minutes of vigorous exercise. And you can break up your weekly exercise sessions into 15-minute bursts. Set your alarm for every half hour to stand up and walk around, do a few sets of push-ups or lunges, or use an under-desk stepper at work. Listening to music or watching TV while you exercise can make the time go by more quickly. Just make sure to plan your exercise sessions in advance so you can stick with them and avoid last-minute excuses. If you need help staying motivated, try working out with a friend or joining a community fitness class.