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The Five Fundamental Key Fitness Components

Fitness Maniac

Fitness Maniac

  Btm layout, Bengaluru     May 24, 2019

   5 min     


Fitness determines the ability to perform physical activity and includes a wide range of abilities. Physical fitness plays a significant role when it comes to overall health. According to the Centers for Disease Control and Prevention (CDC), regular physical activity reduces the risk of type II diabetes, cardiovascular disease, improved bone health, some cancers, improved quality of life with age, and enhanced mental health. Physical fitness also enhances physical and mental resilience in young people. Muscular fitness can improve bone health, self-esteem, and reduce metabolic risk factors and risk of cardiovascular disease in children.

Most people realize that benefits begin with prioritizing physical fitness. One of the biggest concerns faced by people when they make an initial decision to show an active interest in the overall level of good health and fitness is that they simply do not know where to start.

In this article, we have shared the basic fundamental building blocks of good health and fitness as key fitness components. Once you understand these key fitness components linked with fitness, health, and mental well-being, you can actively adopt a lifestyle that is good for your health.

Components of fitness

  • Cardiovascular Endurance
  • Flexibility
  • Muscular Strength
  • Muscular Endurance
  • Body Composition

Cardiovascular Endurance

Cardiovascular endurance refers to the ability to consume oxygen effectively and efficiently in your body and deliver it through your heart, arteries, veins, lungs, and vessels to the body tissues. Through regular exercise that challenges the lungs and heart, you can:

  • Enhance cellular metabolism
  • Improve or maintain the efficient delivery and uptake of oxygen to your body’s system
  • Ease the physical challenges of everyday life

A Healthy Heart

Regular workout program can improve your heart health in many ways. Walking, running, circuit training, cycling, dancing, swimming, and boxing are one of the many exercises designed to help the health of your cardiovascular system. You can choose to exercise 15 to 30 minutes per day depending on how hard you can push yourself.


Flexibility refers to the capacity of a joint to move through its full range of motion. For instance, you may have tight and inflexible hips or hamstrings, but very flexible shoulders. Flexibility plays a vital role in unhindered movement and can influence your coordination, balance, and agility. Having a full range of motion through important joints can reduce the chances of injury and increase athletic performance.

How to Increase Flexibility?

As you age, the quality of life decreases which make it more challenging to participate in daily activities such as picking up items off the floor, reaching things on high shelves, or if you begin to fall, just move forward to catch your balance. Hence, maintaining mobility is very important.

  • Practice static stretching, where you can hold a stretch for 15 to 30 seconds
  • Perform dynamic stretching exercises including yoga, barre, Pilates, or Tai Chi

Muscular Strength

Muscle strength refers to the power of a particular muscle group that can appear in an effort. Muscular strength is muscle group-specific, meaning you may have weak deltoids, but incredibly strong glutes. Hence, a well-balanced strength training program is essential that targets all major muscle groups.

How to Improve Muscular Strength?

Plan your health and fitness goals according to your requirement.

  • Taking your fatigue muscles with each set, use heavy weight with fewer repetitions

Muscular Endurance

While muscular strength refers to the amount of force a particular muscle group can produce in one or all, muscular endurance refers to how fatigue-resistant a specific group of muscle is. Muscular Endurance can contribute to overall muscular health. For instance, long-distance cycling and holding a plank for a longer time. Both offer a high level of muscular endurance.

Also, muscular endurance is muscle group-specific, meaning you can develop high endurance levels in some muscle groups without necessarily improving the same level of stamina in other muscle groups.

For general health purposes, low-intensity strength-training or weight-bearing workouts can help you build up your muscle endurance. If you wish to become an endurance athlete which require muscle contraction including CrossFit, obstacle course races, or cycling, you may need a higher focus on training regimens that use sport-specific exercise and high-repetition strength practice to make you a qualified athlete.

How to Improve Muscular Endurance?

  • Use low weight and high representativeness to increase endurance over time.

Body Composition

The body composition or fat ratio of your body to the fat-free mass is one of the components of fitness. Since high-fat mass is associated with adverse health effects such as heart disease and type II diabetes, achieving and maintaining a healthy body composition is only the goal of all regular exercise.

How to Improve Body Composition?

The good news is that a better physical structure is often the result of working on and improving the other four fitness components. If you regularly hit the gym, do strength training, do cardio, and work on flexibility, then you are likely to increase muscle mass while decreasing fat mass. This combination of physical fitness helps in improving fat- to fat-free mass ratio, and enhancing body composition.

Measuring Body Composition

Start measuring your body composition from the starting point. Weighing yourself on a scale is not enough, because the weight alone won’t tell you about the composition of your inner tissue. Instead, consider an excellent trainer who can measure your body fat percentage or consider buying a Bioelectrical Impedance Analysis (BIA) scale to estimate the percentage of body fat.

Are you looking for a good trainer near you? Medikoe helps you find and connect the best trainer near you. Have a quick question pertaining to your physical fitness? Get it answered for free by experts within 24 hours on Medikoe.

Tags:  Physical Activities,key fitness components,physical fitness,health and fitness,

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