Fitness is defined as the ability of an individual to do daily activities with a good amount of performance, endurance & strength without getting too much fatigue, stress, and diseases.
Fitness is also defined as the ability to do Physical, Mental, and emotional activity for a long time of period without taking too much stress.
Components of Fitness :-
- Muscular Strength
- Muscular Endurance
- Body Composition
- Flexibility
- Cardiorespiratory Fitness
1. Muscular Strength :-
Muscular Strength is defined as how much your muscle power is to lift a certain amount of weight. In other words
the capability of an individual to perform weight lifting tasks with a heavyweight.
For muscular strength you need to follow some factors:–
- Add Compound movement exercise in your routine.
- Do exercise with heavy weights according to current muscular strength.
- Focus on Fast Twitch muscle fibers it is responsible for strength.
- Do 6-8 Reps to activate the fast twitch fibers.
- Add Calorie surplus diet in your diet.
- For optimal growth add two supplements Whey Protein and Creatine monohydrate.
Exercises For Muscluar Strength:
Bench Press :
Bench Press exercise is one of the greatest exercises in the fitness industry.
This is one of my personal favorite compound exercises when I am focusing on
muscular strength. First of all, you need to master the form of the bench press.
- Make a slight arch in your lower back.
- Shoulders back and the Unrack the bar.
- Go slowly down to the lower chest and squezze at the top.
- Focus on contraction and stretching the chest muscles.
- Do 3-4 Sets of 6-8 Reps and Increase weight after every set.
- Take 90-120 seconds of rest in between the sets.
Watch My YouTube Video On Detailed Chest Workout.
Bent Over Barbell Rows :
Bent over barbell rows is a fabulous compound exercise for your all-over-back development. If you guys want mass on your back you can add barbell rows.
- Bent over towards the ground at 45 degree angle.
- slight arch in lower back and make sure your core should be tight.
- Lift the bar start rowing contract at top and stretch at the bottom.
- Pause the barbell for 1 second at the top for mind muscle connection.
- Do 3-4 Sets of 6-8 Reps and increase weight after every set.
- Take 90-120 second rest in between the sets.
To Know More About Back Exercises My Personal Beginners Back Workout YouTube Video.
Dumbbell Overhead presses :
Dumbbell Overhead Presses are basically for your shoulders development exercise.
Overhead presses target your Front and lateral delts more as compared to rear delts.
- Start with modrate heavy weight don’t go too heavy.
- Spine should be straight and lift the bar.
- Contract at the top and come slowly at the bottom.
- Use Pause Rep technique to hold the bar at the top.
- Do 3-4 Sets of 6-8 Reps and use weight according to your strength.
- Take 90-120 seconds of rest in between the sets.
Squats :
The squats are the king of all the exercise as my personal thinking. Squats increase the testosterone sex hormones in your body.
This is an amazing compound exercise for your lower body. Basically, it hits your Quads and hamstring with some foot placement.
- First of all you have to learn the squat posture.
- Then start doing squats with empty barbell.
- Gradually Increase the weight according to your strength.
- Avoid back rolling and knee locking.
- Do 3-4 Sets of 6-8 Reps and use weight according to your strength.
- Take 90-120 seconds of rest in between the sets.
2. Muscluar Endurance :-
Muscular Endurance is defined as how much longer an individual performing an exercise. In other words how long a person does exercise till the muscle is exhausted.
For muscular endurance you need to follow some factors:–
- Add Isolation movement exercise in your routine.
- Do exercise with light and modrate heavy weights.
- Focus on Slow Twitch muscle fibers it’s work on Endurance.
- Do 15-20 Reps to activate the Slow twitch fibers.
- Add Calorie deficit diet in your diet.
- For optimal growth add three supplements Whey Protein, BCAAs, and L-Carnitine.
Exercises For Muscluar Endurance:
Dumbbell Chest Fly :
Dumbbells Chest Fly is one of the great exercises for the pectoral minor. Dumbbells give you free movement your Range of Motion (ROM) is increasing. The dumbbell chest fly is working on your chest width because according to anatomy pectoral minor muscle is under the pectoral major.
- Make a slight arch in your lower back.
- Shoulders back and lay-down on the bench.
- Open your hands, slight bend in elbow and stretch at the bottom.
- Focus on contraction and stretching the chest muscles.
- Do 3-4 Sets of 12-15 Reps and choose modrate heavy weight.
- Take 45-60 seconds of rest in between the sets.
Dumbbell Rows :
Dumbbell rows are a great isolation exercise for your lats muscle. Basically, rows give you more ROM and TEMPO.
The dumbbell row is done in many ways it totally depends on which part of the back muscle you want to hit more.
- Bent over at 45 degree with the help of bench or rack.
- Slight arch in lower back and make sure your core should be tight.
- Lift the Dumbbell start rowing and elbows should goes into you pocket.
- Pause the dumbbell for 1 second at the top for mind muscle connection.
- Do 3-4 Sets of 12-15 Reps use Light weight.
- Take 45-60 second rest in between the sets.
Triceps Skull Crusher :
Triceps Skull is basically working on most at your long head of triceps. According to the EMG study, it shows some percentage of activation in also shifts to lateral and medial head as well.
- First of all, take E-Z bar and add light weights.
- Shoulders back lay-down on the bench and your elbow fix at one place.
- Stretch behind your head and contract hard at the top.
- Do 3-4 Sets of 12-15 Reps.
- Take 45-60 seconds of rest in between sets.
3. Body Composition :-
Body composition is refer to the total percentage of body fat, bone, and muscles on your body. Generally, Medical professionals
use the term body composition to check the individual’s health level. By checking up body composition we can know exactly our body’s health.
A body is less body fat and more muscle mass is a healthy body type.
What Is Body Fat:
Body fat is defined as the stored fat that our body requires to function properly. Our body is made of water, protein, fat, and minerals
There are two types of body fats:-
- Fat Mass : This is also known as stored fat, which is present in adipose tissue. This fat is also called bad fat and used as secondary energy source that body use, excess fat causes some health problems like heart diesase, diabeties, cancer etc.
- Non Fat Mass: This is our essiential body fat present in the liver, kidney, intestine and muscle. This fat is require to work your body properly.
4. Flexibility :-
The flexibility of an individual is defined as the ability of a joint or series of joints to stretch or move without pain. Flexibility is also dependent upon the range of motion of your tissues, ligaments, tendons, and muscles.
Benefits Of Flexibility :
- It gives you good range of motion and protect from muscle injuries.
- To achieve flexibility do stretching before your workout.
- It improves your cardiovascular system.
- when you stretch your body your posture also improve.
- It helps in to improve your mind and muscle connection.
5. Cardiorespiratory Fitness :-
Cardiorespiratory fitness refers to the capability of the heart, lungs, and muscles to work together. It is the ability to carry the amount of oxygen to the heart during the exercise. To improve cardiovascular health you need to perform cardio and endurance-based exercises.
Types of Cardio :
- LIIT – Low Intensity Interval Cardio also known as slow form of cardio to tap your vescerial fat. Perform before your workout session to warm up cardiovasular system to avoid the muscle injuries.
- HIIT- High Intensity Interval Cardio also know as fast fat burning or endurance level cardio. Perform after your workout session to burn the excess amount of stored energy quickly.
Cardio- Running, Cycling, Stationary bike, Burpee, Jumping Jacks, Sprinting, Jogging, Stair Climbing, Zumba, Rope cardio, Rope Skipping, etc.
Conclusion :
So that’s it guys you can achieve fitness in your life by following the above five fitness components. Especially focus on cardiorespiratory and flexibility of your body. Add into your daily routine you make miracles because fitness has no limitation.
