What is Physical Fitness?

National Physical Fitness and Sports Month is reaching the halfway point and many of you may find your self asking, "What exactly is the definition of physical fitness?".  We all have our own idea of what it means to be physically fit.  For some people, fitness is measured by weight, others by strength and still others consider endurance a sign of physical fitness.  To determine how fit you are and find ways to improve your fitness level you must first understand that true fitness is measured by multiple components.

o Body Composition- Many people confuse body composition with body weight or body fat.  In reality your body composition is actually defined as the percentage of fat, bone and muscle in your body.  In relation to physical fitness, the amount of fat compared to bone and muscle is measured to determine body fat percentage and overall health.  Too much body fat increases the chances of illness and disease.  Conversely men and women who have too little body fat risk decreased exercise performance and severe health complications.  The ideal body fat percentage varies by individual based on gender, age, body type and heredity.  Finding the level that is right for you is an important factor in determining overall health and fitness.

o Muscular Strength and Endurance-  Strength and endurance are two separate components both of which contribute to physical fitness.  Your muscular strength is your ability to life or exert maximum force in a single effort.  Increase muscle strength through weight or strength training which increases muscle mass.  This increases your body's capacity to burn calories which aids in weight loss and lowering your body fat ratio.  Muscular endurance on the other hand does not measure how "much" you can lift or move rather how "long" you can perform repetitive actions.  Both strength and endurance are important in maintaining healthy fitness levels.

o Aerobic Endurance- While muscle endurance is needed for your muscles to perform repetitive actions, aerobic (cardiorespiratory) endurance is needed to perform physical activity and sports.  Specifically aerobic endurance is determined by the ability of your heart to move oxygenated blood through your body and to working muscles.  People with little or no aerobic endurance tire quickly when performing simple daily tasks such as climbing a flight of stairs or playing with their children.  Increase you aerobic endurance or stamina through regular exercise.  As your fitness level increases you will have to intensify or vary your workout to gain the maximum benefit.

o Flexibility-  Defined as the ability to move your joints or muscles through their full range of motion.  Your flexibility is determined by a number of factors including joint structure, age, activity level, body composition and strength of opposing muscle groups.  This ability is one of the components of physical fitness and needed to perform day to day activities and enjoy an active lifestyle.

As you can see there are several factors that determine you level of physical fitness.  By eating a healthy diet and getting regular exercise you will look and feel better while reducing the risk of cardiovascular disease and other health problems.

Tisha Kulak Tolar is a writer for Fit4EverYoung.com, where she writes about bodybuilding, exercise, general health and fitness, nutrition and supplements.

Five Components of Physical Fitness - Ways to Help You Stay in Shape

Ask a handful of nutritionists and personal trainers to list the five most important components of physical fitness, and chances are, all of their answers will be startlingly similar. The 5 components of physical fitness are: eating a healthy and balanced diet, building muscle, burning fat, maintaining flexibility, and taking care of overall wellness. The truth is, there is no magic pill or "easy button", and achieving peak fitness levels takes time, hard work, and dedication.

Of the 5 components of physical fitness, a healthy diet is most imperative. Without eating well, nothing else will work. It's important to eat as many whole foods and vegetables, while cutting out sugar, white starches, processed foods, and any unnecessary added calories. Bodybuilders refer to this as "eating clean." Lean meats like fish, turkey, chicken breast, and pork are excellent sources of lean protein, which the body needs to maintain and repair muscle. Carbohydrates should be consumed from whole grains, fruits, beans, sweet potatoes, and low fat dairy products. Leafy green vegetables are excellent sources of fiber and vitamins, and should be included in as many meals as possible. Fats are also important, but should be eaten in moderation. It's important to consume fats from natural sources such as almonds, flax seeds, olive oil, peanut butter, and cheese. The healthier the diet, the better the body will function.

The second major component of physical fitness is building muscle. This can be done by weight lifting (also called strength training). Most gyms have a variety of weight sets and strength training machines, as well as knowledgeable personal trainers who assist beginners and can answer questions. Muscle is essential to physical fitness because it increases bone density and causes fat to be burned faster. As the amount of muscle in the body increases, the amount of fat decreases.

Cardiovascular exercise is perhaps the most well-known part of being fit. Cardio can be loosely defined as any type of exercise that increases heart rate blood circulation, usually for a prolonged amount of time. Common forms of cardio include running, bike riding, inline skating, and even jumping rope. Cardio helps increase fat loss, lowers blood pressure, and increases levels of good cholesterol. It also improves brain function, reduces stress, and when done regularly improves quality of sleep.

Some physical fitness exams require testing in several specific areas. One of these areas, and one of the 5 components of physical fitness, is flexibility. Often overlooked as a component of physical fitness, flexibility is paramount for seasoned athletes and beginning gym-goers alike. The rise in recent years in popularity of disciplines like yoga and pilates has raised awareness about how important to fitness flexibility really is. Staying flexible ensures that muscles, tendons, ligaments, and joints all function properly together as one ages.

The final of the 5 components of physical fitness is called wellness. Wellness is a general term sometimes used to refer to mental and emotional aspects of health. A few examples include stress management, keeping a positive attitude and realistic goals, and getting adequate sleep. Sleep is necessary in order to reach any fitness goal. Without proper sleep the body simply cannot perform. Stress management is also crucial, because stress can lead to increased levels of cortisol (a chemical that causes the body to store fat in the abdominal area) as well as overeating and insomnia. It is helpful to keep a positive attitude and realistic goals when working to become physically fit. Transformations do not occur overnight, but optimism and visualizing the end results can be great catalysts towards ultimate success.

Wendy Pan is an accomplished niche website developer and author. To learn more about five components of physical fitness [http://www.bestfitnesstoday.info/five-components-of-physical-fitness-ways-to-help-you-stay-in-shape], please visit Best Fitness Today [http://www.bestfitnesstoday.info] for current articles and discussions.

Here Are Some Benefits of Physical Fitness

Bad health and depression are the types of problems that affect almost everyone at some stage of their lives. Both can be caused by many different reasons but they can also, for the most part, be avoided by keeping our physical fitness in top shape. Exercising is well known for keeping your body fit but it can also keep your mind and spirit in good condition. The mind, body and health benefits of physical fitness can be achieved by regularly exercising particularly outside as the sun can also work wonders on our health and mood. Exercise can be therapeutic as well as boosting the circulation of the blood, releasing good feelings and helping low feelings to subside. The benefits of physical fitness include surpassing the average level of health, protecting the immune system, stimulating the metabolism to ensure a loss of excess weight and providing an all round feeling of good health and vitality. Those who are physically fit often have more energy, are in better condition and ultimately feel a lot healthier and more confident than those who are lethargic and inactive.

One of the most vital benefits of reaching the peak of physical fitness is the positive effect it has on the health of the heat. Regular exercise can strengthen the heart, make it more efficient and provide added protection against heart disease while lowering blood pressure, blood fats and bad cholesterol. There lots of other benefits that arise from reaching top physical fitness but anything that improves the most vital organ in the body is undoubtedly the most significant achievement. Physical fitness through exercise results in strong muscles and flexibility, stronger bones and stress relief. The mental health benefits of physical fitness are excellent as exercise is well known to release stress and anxiety from the body, improving the overall mood and emotional level of a person. It can aid sleep and many ailments can be improved when exercising such as PMS and tension headaches.

Even low levels of activity can help, especially for those who are embarrassed to visit the gym or work out in public. Every day activities such as gardening, walking, climbing stairs and even cleaning the house can be forms of exercise. Boring, repetitive workout is not essential to reach physical fitness. Dancing and ice skating are two fun ways to burn up calories, improve muscle tone and get further along on the route to top physical fitness. Even small changes can give a boost and lower the chances of disease or injury developing. These are only a few of the benefits that can result from reaching the peak of physical fitness.

Gary Holdon is a writer and internet publisher. Read his popular articles about weight loss plans and fitness workout programs.

Benefit of Physical Fitness

With all of the media attention about health, most people are very much aware of the overall benefit of physical fitness and being physically fit. However, knowing the overall benefit and understanding the details of how it affects your body are two totally different things. So the purpose of this article is to provide you with the specific benefits of how physical fitness affects your health, your body, and your life. And, one of the easiest ways to show you is by breaking down the benefits in terms of the 5 components of physical fitness. Please note that this is not an exhaustive list, but it is definitely enough to help you see the tremendous benefit of physical fitness.

The benefits of cardiovascular fitness:

- Enables you to handle the seemingly endless daily activities required to get you through the day

- Strengthens the heart

- Conditions heart and lungs by increasing oxygen available to the body and enables heart to use oxygen more efficiently

- Helps to increase resistance to fatigue

- Gives extra energy

- Tones muscles

- Decreases tension

- Sleep better

- Decreases depression and anxiety

- More able to handle stress

- Reduces risk of coronary heart disease and some forms of cancer

- Strengthen bones

- Increases lung capacity

- Decreases blood pressure

- Decreases body fat percentage (lose weight)

Since these next two components are not the same but go together for most people, we will combine their benefits. The benefits of muscular endurance and muscular strength:

- Abdominal endurance helps prevent low back problems

- Improves body fat percentage

- Increases metabolism

- Helps to maintain your bone structure

- Decreases resting blood pressure

- Improves cholesterol levels

- Increases bone density and reduces the risk of osteoporosis

- Increases natural human growth hormone (HGH) which in itself is known to boost sexual potency, improve sleep, improve memory, and decrease wrinkles

- Increases testosterone

- Better looking physical appearance and improves self-image

- Increases self-esteem

- Reduces constant muscle loss (atrophy) as you age

- Increases athletic or sport performance

The benefits of flexibility fitness:

- Helps to better cope with daily activities.

- Essential to protecting joints and keeping them healthy

- Helps to strengthen your back to prevent low back pain

- Reduces the appearance and effects of arthritis

- Reduces muscle-tendon injuries

- Improves your posture

- Increases range of motion around joints

- Decreases the chance of muscle strains and pulls and ligaments tears

- Maintains body balance

- Helps to recover quicker from sport injury

- Get out of bed without being stiff and sore

- Decreases muscle soreness (from exercise or activities)

The benefit of body composition:

- Body composition is useful in determining health risks.

- Doing the right types of exercises will help you decrease fat and increase or maintain muscle

- Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, negatively affects your health

- When the body fat ratio is high, you are considered over weight or even obese

- A high fat ratio is a sign of a greater chance of developing coronary heart disease, diabetes, joint and back pains, arthritis and higher risk of tendon-muscular accidents and injuries due to inactivity

As mentioned at the beginning of this article, it is by no means an exhaustive list, but it is a great start for your understanding. As a matter of fact, one of the biggest and most important benefits is what being healthy and physically fit can do for you mentally. A few things were mentioned above about the mental benefits but the impact is much greater.

When you're physically fit, sure your body feels great and physically you look good, but the mental benefits are absolutely priceless. Imagine having the peace of mind to handle life, the everyday events, and just whatever comes your way without letting it wear you down. In addition, you feel sharper and think more clearly.

Getting started with fitness is easy, because you can start by doing something every day of the week or just once a week and work your way up to at least three days a week for just 20 minutes a day. It doesn't matter, because the key is to start somewhere - anywhere. Just start! I promise you will never regret it.

One of the absolute best sources of information that I’ve found for completely understanding the benefit of physical fitness exercises is RIGHT HERE

Physical Fitness Training Career - How to Find One

Today, the awareness about physical fitness is quite common and widespread among common public. Generally, people are genuinely concerned about their fitness levels. Previously gymnasiums were mainly intended for athletic people who wanted to develop a masculine physique. Most of these gymnasiums have metamorphosed into health clubs where one can find people from all walks of life: from students to retired professionals. This heightened interest in fitness has opened up one more avenue in the ever-increasing job market. Fitness trainers are in great demand now.

At present, fitness trainers are required in health clubs, star hotels, tourist resorts, and in luxury cruise lines. Rich and famous people like sports persons and film stars hire personal fitness trainers. But that is usually reserved for well-known and experienced trainers. Most people tend to start their own health club or fitness center after getting some experience in any of the above-mentioned institutions. Another attractive proposition is running a fitness consultancy. A fitness consultant provides training to individuals for maintaining a certain level of fitness. The services of fitness consultants are hired by large private companies and charity organizations working in the field of public health.

Getting an entry into a physical fitness-training job is now not that easy as it once was. Previously what one needed to have was a good physique and a good knowledge of gymnasium procedures. At that time, people who were interested and proficient in bodybuilding naturally graduated to the level of physical trainers. But today, as people became more aware about health and fitness, they began to demand more from a trainer. Ideally, a fitness trainer should have a certificate from a well-known institution, he or she should have good inter-personal communication skills, and above all he or she should have excellent knowledge about fitness regime and medical aspects.

There are universities that provide certificate courses in physical fitness training. Some universities even conduct distance education courses. An ideal platform for launching a career into this field is a certificate from a good institution. One can find several institution that offer courses on fitness training through a simple search on the internet. Normally, these courses will cover fitness and health concepts, importance of nutrition, specific exercises such as yoga or meditation for relieving stress, specific fitness programs to prevent or heal common diseases, exercises for weight control, and procedures for gymnasium workout.

But the most important factor for succeeding as a physical fitness trainer is the aptitude for the job. The job aspirant should be genuinely interested in fitness activities and must be comfortable in handling both people and gymnasium equipment. One must also have an abundance of patience, as some people, especially senior citizens, take time to learn exercises and certain workouts properly.

Veronica Valentine is an accomplished niche website developer and author. To learn more about careers in fitness training [http://sportsandfitnessguide.info/physical-fitness-training-career-%e2%80%93-how-to-find-one], please visit Sports and Fitness Guide [http://sportsandfitnessguide.info] for current articles and discussions.

5 Components of Physical Fitness

While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5 components are cardiovascular fitness (also referred to as cardio-respiratory endurance or cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.

Let's take a closer look at these components individually.

1.) Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)

Of the 5 components, cardiovascular fitness is the cornerstone that creates the pathway to improving your other fitness levels.

Cardiovascular fitness is the efficiency with which the body (the heart and lungs) delivers oxygen and nutrients to the required working muscles and transports waste products from the cells over a sustained period of time. Or to put it another way, it's the ability of your heart and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tiredness.

In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the "running around" we do.

A common test of cardiovascular fitness usually involves some type of sustained running. But typical examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling, brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve cardiovascular fitness.

2.) Muscular strength

Muscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle group can generate in a single effort to the point that no more repetitions can be done without rest. Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular strength is measured in one repetition.

In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks like lifting, moving, carrying, etc.

A common test to measure upper body strength is some type of weightlifting exercise, such as the bench press. Anaerobic weightlifting exercises like the bench press, leg press, shoulder press, or bicep curls are examples of the best ways to improve muscular strength.

3.) Muscular endurance

Muscular endurance is the ability of a muscle or group of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue. Or, to put it simplistically, it's how long your muscles can do something before getting too exhausted to finish.

Be careful not to confuse muscular endurance with muscular strength. While they can work together, they are definitely not the same. For many athletes, there may be a need to distinguish between muscular strength and muscular endurance. But for everyday people who want to easily perform their daily routines, are trying to stay healthy and fit, and just want to enjoy physical activities like hiking, biking, or just playing in the park with their children, muscular endurance plays a major role in fitness.

Common testing for muscular endurance can be dynamic (the ability to repeat contractions) or static (the ability to sustain a contraction). Dynamic tests would be to see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (e.g. 30 seconds, a minute, or maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as they could until they couldn't do anymore. An example of a static test would be the flexed-arm hang whereby the performer hangs on a bar until the designated stopping time or until they become too weak to continue hanging.

Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples would be biking, step machines and elliptical machines.

4.) Flexibility

Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal range of motion without hindrance, discomfort, or pain.

Flexibility is actually more important to physical fitness than people realize. Not only does flexibility play a big role in performing many daily tasks, but maintaining or even increasing your flexibility is critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to improving your lower back health, reducing the appearance and effects of arthritis, and reducing muscle-tendon injuries.

Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often used.

Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine of static stretches for each joint.

5.) Body composition

Body composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).

Body composition is a better indicator of your overall fitness condition than body weight. So understand that your total body weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

Body composition is useful in helping to determine health risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

Your body composition is a consequence of the extent that you perform the other components of physical fitness. In other words, when you improve the other four components, it will have a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health.

There are several methods that can be used to calculate body composition. The best method is underwater weighing. But due to the expense, this isn't practical for the everyday person. Incidentally, if you can go to a university or some other place that is set up to do it, it would be well worth your time to check it out. Therefore, the most common method of determining your body composition is skinfold readings - using skinfold calipers and taking measurements from certain areas of your body.

A regular program involving aerobic exercise and strength training can help you decrease your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.

In conclusion, you now know that being fit is not just about being able to bench press a lot of weight, but you also need to know how well you can handle running a mile, for example, and a few other things. The key is that by understanding the 5 components of physical fitness, you'll be better able to assess your fitness level and determine what specific health and fitness goals you'd like to achieve.

Donald has been writing articles online for nearly 3 years now. His newest interest is in home computing. Visit his website that discusses product information and good deals on HP color laser printers and HP laser printers.

Lifetime Fitness, Stunning Study Reveals Best Physical Occupations

Lifetime fitness is a goal that would benefit everyone. The American Council on Exercise recently released results of its exclusive study that examined on the job physical activity of 10 common occupations.

Researchers at the University of Wisconsin, La Crosse, were commissioned to measure the amount of workday physical activity one can expect from a variety of common occupations.

They recruited 98 volunteers from businesses in the La Crosse area. The volunteers represented 10 different occupations. They had secretaries, restaurant servers, construction workers, mail carriers, custodians, lawyers, police officers, nurses, teachers and factory workers.

One of the things they wanted to achieve was to raise the awareness level of how much individuals move about at their places of work. Hopefully the researchers could also provide them with feedback that may encourage them to adopt a regimen of lifetime fitness.

Each participant was assigned a basic pedometer and asked to wear it during work hours for three consecutive days. The subjects went about their work days as usual. At the end of the days, they completed a daily log. They recorded the number of steps taken, total distance covered, and a brief description of the duties they performed that day.

It was found that secretaries, teachers, lawyers and police officers walked significantly fewer steps and less distance than other occupations. At the low end, secretaries were observed to walk only an average of 4,327 steps. That translated to the equivalent of 1.7 total miles.

On the other end of the spectrum, custodians and mail carriers accumulated significantly more daily steps and mileage. Mail carriers topped the list at 18,904 daily steps or approximately 7.5 miles. Their distance covered nearly double Shape Up Americas minimum recommendation.

There was a huge difference in the number of steps taken by all occupations. Results indicate that workplace physical activity varies widely among most occupations. If you are not in a very active job you definitely need to get some kind of supplemental physical activity.

Minor lifestyle adjustments can help meet the 10,000 step goal. Lifetime fitness can mean doing something as simple as not taking the elevator but walking up the stairs. How about a vigorous walk at lunchtime? Whenever playing a round of golf walk the course rather than using a golf cart.

Small group personal training, usually less than five individuals, is an excellent idea. This is a great way to get personal instruction and close supervision at a more economical cost. This approach allows parents to show their children that being active can be fun.

Yoga, Pilates and Tai Chi continue to provide a great alternative to higher impact activities. The key elements of mind and body activities include proper posture, breathing and body awareness. By incorporating elements of mental and spiritual fitness, individuals will take better care of their entire being, not just their bodies.

Lifetime fitness has moved to another level. We can all be winners. You can win right now with a FREE fantastic book of delicious, easy to prepare healthy recipes for your family? Get your FREE book here: lifetime fitness

Getting Physical - Physical Fitness Program

Leading a healthy life or trying to get on the road to a healthy lifestyle takes dedication, a plan of action and a commitment to stay the physical fitness course. To accomplish this goal, there are two key components: a healthy diet and following a physical fitness program.

Healthy Diet

One of the key components is one's diet. This is because a healthy diet provides the nutrients and energy needed to maintain a fitness program.

In addition, if an individual is trying to lose weight through a execise program and yet eats empty calories their efforts may prove counterproductive. If one's goal is to lose weight they should decrease their calorie intake and therefore it is important to eat a balanced diet.

It is important that one pay attention to how the food is prepared, in addition to monitoring the food that is eaten. Therefore, if committing to a physical fitness program it is best to eat foods that are broiled, baked, steamed, etc. On the other hand those involved in physical fitness training should avoid fast foods, processed food, foods that are fried etc. These types of food could contain excess calories or may cause the individual to feel sluggish. In turn this will decrease the individual's energy and motivation.

Physical Fitness Program

There are many physical fitness programs that individuals can pursue. The type of program that is followed is dependent upon the individual and what personal physical goals they wish to achieve.

For example if an individual wishes to lose weight they may wish to involve themselves in a fitness program that burns large amounts of calories. Some of those types of activities could include swimming. Swimming is an excellent activity because the individual utilizes the major muscles of the body and the swimming action burns a large number of calories.

Power walking is an excellent choice if one wants to build their stamina. Power walking is an exercise program that takes walking and ratchets it up a number of levels. This particular exercise stimulates the heart, raises the heart beat level and increases the respiratory level. These actions help to stimulate the cardiovascular system to a productive level which in turn increases one's stamina.

Additionally, a person who is trying to increase the tone in their muscles or bulk up, they may wish to lift weights.

There are two key components to leading a healthy lifestyle. These components consist of undertaking a healthy diet and following a physical fitness program [http://www.jsgenterprises.com/fitness/2.4.physical-fitness-physical-fitness-program.html]. Read more no cost pieces of writing at [http://fitness.jsgenterprises.com]