Learn the Four Basic Elements of Physical Fitness

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Physical fitness is not just limited to a buff or lean appearance. It is determined by the ability of your muscular, respiratory and circulatory systems to meet the increased intensity demands. There are four basic elements that together lead to an overall fitness. With these optimal fitness levels, also come many health benefits – improves the quality of one’s life, reduced injury and illness and the staying power to do the everyday tasks without undue fatigue.

Muscular Endurance and Strength

Muscular fitness is based on your muscle’s ability to exert force to overcome resistance. You can check your muscle strength by measuring the force’s amount that is required to overcome the maximal resistance in a certain effort. One example is the amount of weight that you can lift in a one-repetition bench-press. You can build muscle endurance when you perform many repetitions of a lower resistance type of exercise with a less than maximal amount of your force. Another example is the number of your push ups you do using your body weight as resistance. Optimal endurance and strength help to increase your muscle mass, reducing the risk of joint and back problems and improves your posture and alignment.

Cardiovascular Endurance

The cardiovascular endurance is measured by how efficiently your lungs and heart provide in the form of oxygen and blood, to your cells and tissues to sustain your continuous movement. You can also keep track of your cardiovascular fitness by tacking your heart while doing a continuous movement using your large muscle groups, running on a treadmill is a great example. An improved cardiovascular endurance will result in a reduced risk of heart-attack, high-blood pressure, and other heart-related problems.


It is defined as the range of motion in your joints, connective tissue and surrounding muscles. It is a joint specific, so it means that no one test can assess one’s flexibility. The evaluations like sit and reach are usually based on the distance that the body can cover while you are performing stretches. When you are sitting and your legs are extended in front, you can hinge at the hips to extend the upper body towards the feet. If you can reach your toes, the hamstrings and the muscles along the back of your thighs are very flexible. A good flexibility enhances your physical performance and lowering the risk of common injuries.

Body Composition

Compare your lean body mass to body fat to determine your body composition. The usual assessments are based on the percentage of your body fat to your total body weight. The recommended body fat percentage depends on the age, according to experts, ranging from 9 to 19 percent for men and from 14 to 25 percent for women. The excess body fat percentages can increase the risk of obesity and other health-related problems. Your body composition level can be managed with a combination of proper diet and exercise. If you are using cosmetic products like body wraps, make sure that you follow the proper procedure to make it more effective and achieve a healthy body.

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