PHYSICAL FITNESS

INTRODUCTION

Before providing information on types of physical fitness workout we need to define and clarify or workout fitness and its components.


DEFINITION
In my opinion true fitness is a state of well being and health which increases a person's

1) ability to ward of disease and incapacity
2) probability of living longer with a higher perceived quality of life
3) chances of achieving their specific goals, be they sport related or not.

LEVELS

1) Headroom - fitness at its most basic is easily coping with everyday life (sprinting, lifting, squatting, pulling, pushing etc)

2) "Getting Fit" - more effort is required but results in increased work capacity

3) Sport Fitness - the aim is achieving better performance in the chosen sport rather than working out for its own sake

4) Extreme fitness - displaying a high level of performance in many physical activities rather than specialising in only one. Care must be taken to

• overtraining
• overuse injuries

through insufficient rest, recovery and nutrition.

The last goes full circle back to the first but with a vastly greater safety buffer. The greater the buffer the fitter and healthier a person will be.

TYPES OF PHYSICAL FITNESS

There are several ways of classifying  physical fitness :

1) Readiness to participate - eg workout fitness or exercise fitness

2) Objective/Goal - physical fitness, endurance, stamina etc

3) Activity - eg sports fitness

4) Health related - eg health fitness, nutrition fitness, diet fitness

5) Personal profile - eg gender (mens fitness, female fitness) age (senior fitness, kids fitness), experience (beginner, intermediate or advanced)

Information on productive workout routines is to follow

COMPONENTS OF PHYSICAL FITNESS

CARDIOVASCULAR SYSTEM

Most people would assume this is endurance / stamina (sustained exertion over prolonged periods) involving aerobics, cardio exercise or jogging. Cardiovascular (CV) workouts actually comprise two sub-systems :

1) aerobic  - activity is sustained by utilising oxygen
2) anaerobic - the body's stores of emergency energy are used to allow short bursts of high energy output eg sprinting.

CV workouts producing improvements in both sub-systems simultaneously, provide the best return for time and effort invested. 


MUSCLE, STRENGTH & POWER

Movement is only possible with the contraction of muscles. As the movement becomes more difficult to produce (eg running faster, throwing or hitting something higher/further) more strength and power are needed. Muscle Fitness, strength Fitness
and power are therefore important.

NUTRITION

Nutrition is vitally important for everyday healthy living. When higher levels of fitness are sought greater demands are made on the body, meaning adequate nourishment (and possibly supplements) is paramount.

MOBILITY/FLEXIBILTY

The ease, quality, speed and range of movement will be improved if correct mobility, flexibilty and stretching exercise are undertaken. If not, results and the quality of life will suffer (especially as people age) and injuries are more likely to occur.

BODY COMPOSITION / BODY FAT / BODY MASS INDEX

Generally people with a lower body fat percentage should

• feel and be healthier - many health markers are negatively correlated to or even caused by being overweight or obese.
• experience higher levels of fitness, performance and results.

Proper food and nutrient intake will have a markedly positive effect on fat, health and fitness. If combined with the right kind of efficient and effective exercise the effect will be disproportionately better. It is a virtuous circle.


Maintaining a balance between all components will ensure fast workout results.

METHODS, PRINCIPLES, RESOURCES

Factors to consider when creating a fitness workout or fitness routine include :

1) The human body as the tool - eg running, calisthenics

2) Equipment - bikes, treadmill, jump rope, weights, bands, kettlebells etc

3) Location - gym, home, outdoors, travel, anywhere

4) Exercise Routine - exercises, volume, intensity and speed of work performed, rest and recovery

5) Nutrition and supplements

6) Frequency, duration and time of day

7) Rest / Recovery

8) Profile - age, experience and gender (a factor but less important than thought)

9) Training log

10) Clothing - the choice of fitness wear is huge but comfort and avoidance of injury are crucial eg footwear

CONCLUSION

1) A person's current level of fitness should determine the type and difficulty of workout

2) The biggest contributors to fast workout results are :

a) avoiding injury

b) correct and safe progression - this would generally be when the current activity is perceived to be easier than previously. A short period of consolidation might be sometimes be beneficial.

c) 80/20 rule - choosing programs which maximise return for time and effort.

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Site under construction - apologies for any gaps or apparent inconsistencies. In time as more information is added the whole site should "hang together".

Initially the focus will be on general information which should assist with achieving results regardless of the approach you take in working out.

Later I will provide more detailed information.