There are 11 Components of Physical Fitness. Do you know all of them? If so, do you incorporate them into your daily workout routine? Learn about the Components of Physical Fitness by clicking HERE.
Bring It Home Personal Training teaches all clients the importance of the 11 components of physical fitness. Muscular strength and muscular endurance are two health-related components of fitness that are important in everyone’s daily life.
Muscular strength is defined as the maximum amount of force that can be exerted by a muscle. Muscular endurance is defined as the ability of a muscle to exert a force repeatedly over a period of time. Muscular strength and muscular endurance are related; an increase in one of these components of fitness usually results in some degree of improvement in the other. Having a reasonable amount of strength and endurance can help individuals to be more efficient in performing daily tasks.
Bring It Home Personal Training believes that a strong core is most important for total body strength. Strengthening of the core (abdominal muscles, obliques, and low- back) will improve posture, help to prevent low-back pain, and make your entire body stronger. Your body’s core generally consists of the rectus abdominis (abs), internal and external obliques, transverses abdominis (deep reinforcing layer), and erector spinae (low back). The core is the center of all your strength. Having a weak core will certainly cause low back pain, poor posture, and poor balance. Strengthening and stretching this area of the body should be done with focus and consistency.
All muscle groups should be stimulated regularly through some type of resistance training. Resistance training, also known as strength training, not only makes muscles strong, firm, and shapely, but also benefits the body in other ways. Please be sure to check out our gallery for free images of exercises that help to improve muscle strength and endurance and all other components of physical fitness.
Benefits Of Strength Training:
- Increased muscular strength and endurance
- Decrease in body fat
- Stronger tendons and ligaments
- Decrease in blood pressure
- Improves glucose tolerance
- Increases HDLs (the good cholesterol)
- Decreases LDLs (the bad cholesterol) and triglycerides
- Decreases risk of osteoporosis
- Reduced insulin needs
- Improved health related quality of life
- Enhances feeling of well-being
- Enhances performance of work and recreational activities
- Lower mortality rates at all ages from all causes
- Relieves symptoms of depression and anxiety
- Improves self-esteem
In general, strength training should be done at least two days a week, with a minimum of two exercises per muscle group. Some people will have totally different fitness programs depending on what goals have been set. Individuals are unique with different strengths and weaknesses. Finding a weak point is something to work on, not to neglect. Having the proper mix of exercises is most important in developing a fitness program that will help you to improve upon your weaknesses and to reach your goals.
Developing the body you want and reaching optimal physical fitness levels takes time. Do not expect changes to occur over night. You must be patient and consistent with all aspects of your fitness program. Consistency is the key. If you find yourself putting your strength training days off, you will not see the changes you want to make. Also, be sure to incorporate all 11 components of phyiscal fitness into your daily exercise program. Having a well-rounded exercise program will help you to stay motivated and focused. You will see increased muscular strength and muscular endurance, toned muscles, increased energy, and better self-image.
I was recently training two of my male clients at a local country club. I love these two guys, very fun, hard-working, nice, and both overweight. I put them through extremely challenging workouts consisting of high-intensity circuit training burning at least 600 calories per hour session twice a week. For the past 2 years I’ve been teaching these clients about healthy eating habits and the proper way to lose weight. Each of them needs to lose at least 25 pounds to get down to a healthy weight.
As with many people, my clients enjoy good food and great wine. What’s wrong with that, right? They over indulge, just like most people in America. I’ve been teaching them that all the exercise they do is not going to help them lose weight if they are not cutting back on their consumption of food and drink (alcohol). Of course, their weight has not changed much over these past several months because they have not been consistent with their changes in calorie consumption. It’s been disappointing for them, and for me, when stepping on the scale. When your main goal is to lose weight, you must cut back on caloric intake and change your behavior with food and alcohol.
While training my clients at their country club, an old friend of theirs was working out too. I’ll call him Jay. When my clients saw Jay they barely recognized him. In the past 6 months, this gentleman lost 77 pounds! After hugging him and congratulating their old friend, my clients asked, “How’d you do it? How’d you lose all that weight?” Jay enthusiastically said, “I stopped eating crap and cut out alcohol.” AH-HA! Thank you very much old friend! I smiled and told him that I”ve been teaching these guys this approach to weight loss for 2 years and they still haven’t embraced it! I had just met Jay a minute before and I felt so proud and happy for him. What an accomplishment!
This weight loss story is a successful one due to behavior modification or changes made in Jay’s lifestyle choices. He changed his behavior of eating food and drinking alcohol. He stopped going to restaurants to eat so he could control what goes into his meals. He also completely cut out alcohol for 6 months. This may sound terrible to some of you, but if you are serious about making a change to your body and your health, this is a very important, yet difficult, step. Jay was consistent with his exercise program and consistent with the changes in his diet until he reached his weight loss goal.
Now that his goal has been reached, he goes out to restaurants once a week. He drinks alcohol, in moderation, once a week. He exercises regularly every week. These behavior modifications helped to change and save Jay’s life. Losing weight can be a continuous lifetime battle for some of you. It’s difficult to change your lifestyle and behaviors. However, consistency, persistence, patience, and motivation must be intertwined in your life to have a successful weight loss story like Jay’s.
I asked Jay how he feels with that 77 pounds gone. He said, “I feel great! I feel like a new man!” If you’re needing to lose weight, you have to change your behaviors with food, alcohol, and exercise. Less food, less alcohol, more exercise. Behavior modification and healthy life-long choices will certainly help you reach your goals and change your life just like Jay. Nice work, Jay!
Sorry for not being so regular with my blogs lately. Training clients and handling family life can be overwhelming! Thanks again to everyone that voted for Bring It Home Personal Training in the clickondetroit.com “Vote 4 the Best” contest. If you haven’t heard, we did win the contest! That’s the last I’ll mention it. Let’s get back to blogging…
These 5 tips are my best tips for improving physical fitness levels:
2. You have to do cardiovascular endurance training every day for at least 30 minutes. Your heart is the most important muscle in your body. Keep it strong!
3. Be sure to stretch all muscle groups every day! Stretching may help to prevent injuries and will certainly help you to release stress and relax.
4. Drink plenty of water throughout the day. A good rule of thumb is to drink approximately half of your body weight in ounces of water per day. For example: if you weigh 120 pounds, you should drink approximately 60 ounces of water a day.
5. Get plenty of sleep, at least 7 to 8 hours a day. Your body grows and repairs itself when sleeping. A good night sleep will help you to get through a long day of school and/or work and leave you with plenty of energy to exercise.
Obviously there are many more healthy tips out there. These are just five of my favorites to help improve physical fitness levels. Of course, be sure to eat plenty of fruits and vegetables, complex carbohydrates, and lean proteins. Improving your physical fitness level can be accomplished at any age. As you’ve heard from me in the past, consistency and motivation are keys to achieving your goals. Stay active and eat healthy!
Summer is almost over and it’s time to start thinking about fall weather, school starting, and, dare I say it, the Holidays. My youngest son, Will, is starting kindergarten at a new elementary school this year. This is going to be a big change for him and my wife and I. Our little Stinky is getting big! It’s time for both of my boys to go back to school. This summer has been full of traveling, staying up late, fishing, and just general craziness. They need a change in their daily schedule. A change that has more structure and discipline. They will certainly benefit from this change from summer fun to a structured school routine. As with my kids, I need to change my routine now. My exercise routine.
I’ve found myself getting into the same old exercise routine. A routine that has gotten a bit boring and mind numbing. I always use this time of the year to analyze my workouts and see where I need to make changes. I’ve really gotten into High-Intensity Circuit Training for the past 5 months and have neglected standard weight-lifiting. The circuit training has certainly kept me at a top physical fitness level and has kept off the unwanted pounds that so many people put on towards the end of summer. I also like to eat an occasional cheeseburger and drink a glass of wine or 2 (or 3).
Yesterday was my first day of change in my daily exercise routine. I got back into lifting weights or strength training. I am SO sore today. Pull-ups, chest presses, and flyes. Heavy weights. Circuit training is definitely a great way to stay in shape, but so is standard strength training. My body has gotten use to being beat up by circuit training. I had reached a plateau. Changing my exercise program to something a little different will certainly change my body for the better and progress me to an even higher level of fitness.
When working out, I don’t compare myself to others on the fitness floor. I compare myself to me when I was in the Marine Corps 20 years ago. I’ve found that consistently changing my exercise routine over these last 20 years has made me leaner and stronger. My cardiovascular endurance is equivalent, maybe even a little better, than when I was 21 years old. My balance and coordination have improved immensely since being consistent with changes in exercises. As a matter of fact, all 11 components of physical fitness have only improved over these many years of exercise and consistent change in my work-outs. There’s no reason to believe your body diminishes as you get older!
I’m 44 years old now. Making changes in my exercise routine along with consistency and healthy eating has kept me at the same weight I was in 1994 when I left the Marines. So don’t get stuck in the same pattern of exercise. Try to mix it up now. Get that body you had 20 years ago. It will take hard work and discipline, but so does everything else in life. Stay focused on your new exercise program and be consistent with healthy eating. Because the change you make in your daily exercise routine today will change your body and the way you feel about yourself for the rest of your life. Change is Good!
There are so many ab exercises out there and it’s difficult to pinpoint which are the best. I tell my clients that all ab exercises are great and to remember that doing abdominal exercises will not reduce fat in the midsection. Abdominal exercises will help to increase strength in your core and also tighten up the midsection. However, body fat will not be burned off in the abdominal region by doing 1,000 crunches a day! Body fat reduction will occur when caloric intake is reduced and cardiovascular work is intensified. Ab exercises are not to be done every day. Your abs are just like any other muscle group, they need to rest and recover after a hard workout. The abdominal muscles need to repair and grow in order to become stronger after being broken down. Rest is the key. Abs should be trained 2 to 3 times per week. Nothing more! So if you are doing crunches, leg lifts, and planks every day, stop this routine now. Spend that time doing more high intensity cardio bouts and cutting back on food and/or alcohol intake.
Now, time for the list of the 5 best ab exercises that I believe are the best for strengthening and shaping the abdominal muscles. A written description of each exercise is not adequate enough to properly describe each exercise. Therefore, I’ve provided a YouTube video on our YouTube channel. You must see each exercise demonstrated properly in order for you to perfrom them properly. Some of these exercises may be advanced for some of you, so be sure to be cautious yet confident when doing them. Good Luck!
- Leg Lift with a ball exchange from hands to feet.
- The Pike
- BOSU Crunches (If you do not have a BOSU, purchase one. It is a must have in your home gym)
- Bicycle Crunch
- The Plank using a Fit-Ball
When performing these exercises, as with all exercises no matter what the muscle group, be sure to use slow and controlled motions and always go though a full range of motion. Always try to contract or “squeeze” the abdominal muscles tight when crunching up or doing a plank. Form is most important when performing any exercise, especially the abs. You don’t want to over strain the low back and have an injury sideline you from working out for a few weeks. If the exercise becomes too tiring and your form starts to break, you should stop that set and rest.
These are my favorite ab exercises to do. You’ll hear differently from other health professionals and fitness enthusiasts, as with any other subject. All ab exercises are good as long as you are actually doing them properly and consistently. Please remember the most important information here. Ab exercises will help to strengthen and shape your abdominal muscles. These exercises will not burn fat in the midsection. Increase your cardio intensity and step away from the dinner table in order to decrease your body fat. The combination of proper nutrition and daily exercise will help you to get the abs you want.