11 Components of Physical Fitness in Action

 

Ladies, being physically fit is not just about looking good in a bikini or having a tight backside or not having fat dangling from your arms when waving. Gentlemen, being physically fit is not about how much weight you can bench press, how big your biceps are or weather you have a four pack or a six pack for abs. Believe me, this is all good stuff.  However, everyone should consider all aspects of physical fitness in order to be defined as a physically fit individual.

There are 11 components of physical fitness. If you are not incorporating all components of physical fitness into your daily exercise program, then you are not doing enough to improve your fitness level and overall health.

The 11 Components of Physical  Fitness include:

  1. Agility
  2. Balance
  3. Body Composition
  4. Cardiovascular Endurance
  5. Coordination
  6. Flexibility
  7. Muscular Endurance
  8. Muscular Strength
  9. Power
  10. Reaction Time
  11. Speed

All 11 components of fitness are present in everyone’s daily lives. You just may not realize it. For instance, you use agility when walking quickly through a crowd during Christmas shopping at the mall. Muscular strength and endurance is being used when unloading a carload of groceries from Costco. Your reaction time is being challenged every day you drive your car to work or drive the kids to school. Your body composition is stagnating every time you choose not to go for a long walk outside and instead sit on the couch watching Real Housewives or your favorite sports team.

Trying to incorporate 10 of the 11 components into one workout may seem impossible.  (I say 10 because while body composition is impacted by exercise it is not an actionable part of a work-out). But, take some time and consider a training session that utilizes an exercise step or BOSU, some dumbbells, a medicine ball, and your body.  You will find you can incorporate the 10 components into one workout.

I’m not going to bore you with written details as how to set up a circuit of exercises that mix in all the components of physical fitness. The best way to do this is by showing you. My YouTube videos demonstrate some of the best, most efficient ways to include a number of exercises that will challenge you in all areas of physical fitness. These videos are just demonstrations that may educate you and hopefully make you sweat a bit.

Knowing all 11 components of physical fitness will help you to be stronger, leaner, and will increase your fitness level at any age. These components should not be forgotten when heading off to the gym or when heading out for an evening walk. You may find yourself doing an extra push-up or picking up your pace and starting into a light jog. Enjoy your training and have fun!

Core Strengthening Improves Balance and Posture

 

Core strengthening should be an integral part of everyone’s training regimen. Your core consists of several muscles coming together to support your spine and midsection. Those muscle groups include the rectus abdominis (abs), erector spinae (low back), internal and external obliques (on your sides), and transverse abdominis (the deepest muscle layer of the abdominals). Some experts also include the gluteus maximus/minimus (your rear end) pelvic floor muscles, and subscapcular stabilizers in the group of core muscles. All of the mentioned muscles come together to help you to do trunk rotations, lean forward and backward, and to maintain good posture. Your core is hard at work all day long, every day. Therefore, it is important to do weekly strengthening and stretching of these muscle groups.

Your core is directly related to your balance, strength, and power. So, you should be performing exercises that challenge these 3 components of physical fitness.  Strengthening your core will lead to better balance, posture, and stability. Having a strong core can lower your risk of injury and may help to reduce low back pain. Strong core muscles can help to improve athletic performance such as swinging a golf club, getting up on water skis, or keeping good balance while in-line skating. Core strengthening also helps to improve daily activities such as picking up your child, carrying groceries, or doing yard work.

In order to strengthen your core, you must do exercises that use the trunk of your body without support. Perform exercises seated on a fitness ball, standing or kneeling on a BOSU, standing on a balance disk, and standing on one leg. Performing a variety of planks and bridges will also help to improve your overall core strength.

I recommend two days a week of core strengthening exercises. You should also try to do your resistance training using a fitness ball and BOSU. For example, instead of using a bench for chest presses, lay down on a fitness ball and do dumbbell chest presses. Laying down on a bench does not engage your core. However, laying down on a ball makes you off balance which then requires your body to automatically engage your core in order to maintain balance. Another example is standing on one leg or standing on a balance disk while performing a basic biceps curl. You are required to maintain balance and strengthen your core while strengthening your biceps. Any exercise performed off balance will help to directly strengthen your core.

Do yourself a favor and work your core. Over time, with consistent training, you will see improvements in posture, balance, power, and overall strength. Remember, the core is the center of all you do so be sure not to neglect these muscles when you hit the gym.