The components of physical fitness are:

* Cardiorespiratory (CR) endurance – the efficiency with which the body provides oxygen and nutrients essential for muscular action and transports waste products from the cells.

* Muscular strength – the optimal amount of energy a muscle or muscle group can exert in a singular effort.

* Muscular endurance – the mastery of a muscle or muscle group to perform repeated movements with a sub-maximal intensity for extended periods of time.

* Flexibility – the proficiency to move the joints or any collection of joints through a complete, normal range of motion.

* Body composition – the portion of body fat a person has in comparison to his or her gross body mass.

Improving the first three elements of fitness listed above will have a constructive impact on body composition and will result in less fat. Disproportionate body fat detracts from the different fitness components, reduces effectiveness, detracts from appearance, and unfavorably affects your health.

Factors such as quickness, agility, muscle force, eye-hand coordination, and eye-foot coordination are indexed as components of “motor” fitness. These factors most influence your athletic ability. Appropriate training can advance these factors within the limits of your capacity. A realistic weight loss and fitness plan seeks to augment or manage all the components of physical and motor fitness through established, progressive, mission specific physical training.

Principles of Exercise

Obedience to certain basic exercise principles is crucial for developing an efficient program. The same fundamentals of exercise apply to every person at all levels of physical training, from the Olympic-caliber professional to the weekend jogger.

These basic fundamentals of exercise must be followed.

Regularity

To obtain a training effect, you must exercise frequently. You should exercise each of the first four fitness components at least three times a week. Sporadic exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

Progression

The fierceness (how hard) and/or endurance (how long) of exercise must steadily increase to advance the level of fitness.

Balance

To be efficient, a program should include activities that include all the fitness elements, since overemphasizing any one of them may injure the others.

Variety

Providing an assortment of activities avoids boredom and increases motivation and development.

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is excellent exercise, it does not boost a 2-mile-run time as much as a running program does.

Recovery

A hard day of training for a given component of fitness must be followed by an easier training day or rest day for that element and/or muscle group(s) to help permit recovery. Another way to empower recovery is to alternate the muscle groups exercised every other day, specifically when training for strength and/or muscle endurance.

Overload

The intensity of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

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