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.

How to Increase the Size of Your Penis Through Natural Methods in a Couple of Weeks!

The need for penis enlargement is growing, for what ever reason you wish to enlarge your little guy, I'm guessing it's for one or more of the same reasons the guy next to you wishes also.  For me when I first started out it was because I was unsatisfied with the size, in terms of length and width I came up short.  On one hand I was bombarded with promotions from websites offering nothing of value and then on the other hand I had a lot of information to get through which would eventually be something I could hand over to my clients, so that they could use it on a daily basis.

Now I use two exercises and I also make sure my diet is clean and green!  What does this mean?  Well all it means is that I eat plenty more veg and drink lots of water to keep my body at the optimum level.  This will help you keep your oxygen levels high and running smoothly through your penis and also the blood flow, this will harden your erections, increase sensitivity and just make everything 10 times better than it already is.

The exercises

Jelq - this has to be the best method for length and erections, all you do is take your thumb and index finger, make a circle and place your chappy through the middle, then from the base, pull down in a slow bu firm motion which will pull your manhood and stretch it.  Do this 5 times with each hand for a total of 30 times each, every day for the next 30 days.

Balloon - this will help your width problems, you should cup the base and squeeze quite firmly for 15 seconds, this will make the head expand and blood will flow to the end.  Do this for 15 minutes each day.

Peter M. Cavell has been a sex and relationship therapist since 1997. When couples are having sex problems he always recommends that the men start using the Penis Enlargement Bible:

Visit http://www.penisenlargementbible.com for the ULTIMATE Penis Enlargement System.

Peter used the guide himself and saw over 3 inches of growth in a few months after vowing to improve himself following his messy divorce in 1993. If you think YOU could benefit from a better penis then take a look.

Peter reports that all of his clients who use the guide are completely satisfied with the gains they make.

How to Choose Exercise Equipment

Choosing equipment is one of the secrets that many leave behind when working toward peak performance. The first piece of equipment you want to consider in a gym or at your home is endurance machines. Why?

Endurance exercises build staying power, stamina and fortitude. Vigorous people may choose treadmills to include endurance routines. Bicycles or cycling machines are also good idea.

Exercise and diet is just the beginning of reaching peak performance. Equipment selection plays a crucial part in reaching top results. For example, if you are working to build mass and only using heavy weights and adding even more weights to overload a muscle, you can cause injury.

Similarly, if you are only working to build large muscle groups without building endurance, cardiovascular and the like, you can trigger serious problems. The key is choosing the right equipment that includes endurance, strength training and reduction of stress on joints.

Strength training builds muscle strength. Thus, you want to consider strength-training equipment, since it flexes the joints, builds body composition, rest metabolism, and enhances the overall physical faculty.

Strength training works the prime mover and stabilizer muscles as well as the antagonistic muscles. The antagonistic muscles are the aggressive muscles.

Some of the exercise types include isometric, aerobics, isokinetic, powerhouse, isotonic, dynamic variable and constant resistance. The aerobic and powerhouse are types of cardiovascular and strengthening routines, while the other named exercises are strength training.

Nautilus, Pilates, dumbbells, and so forth are all types of exercise equipment you want to consider while working to peak performance.

Alex Fir is a journalist who shares a wealth of information on his websites. Check out some of his other works: epen hair removal or best beauty tips.

How to Look Like a Male Fitness Model and Attract Women

The Male Fitness Model...More Attractive To Women Than The Bodybuilder Look

Bodybuilders are such a touchy bunch. There are probably a couple of guys experiencing "roid rage" right now! I know that most bulky guys look at male fitness models and think that they are wimpy. You see many bodybuilders are under the impression that everyone wants to be as big and strong as them. They see a guy who is lifting lighter weights and doing cardio as someone who isn't as successful in the gym as them. They mistakenly believe that bigger muscles equates to being more attractive to women. Nothing could be further from the truth!

Male Fitness Models Are Built Like Hollywood Sex Symbols

How many male sex symbols are huge and buff? Do you think any of the current Hollywood sex symbols can bench press over 400 pounds? What about stars like Brad Pitt, Matthew McConaughey, Jamie Fox, Will Smith, Jared Leto, Daniel Craig (the new James Bond), etc. Women are attracted to men with average builds, but with great muscle tone. How many men who star in Soap Operas are huge and buff? The answer is that with very rare exceptions, it pays to have a lean muscle build...not a bulky bodybuilder type look.

Male Fitness Models Have To Workout Harder Than Bodybuilders

Lifting weights and bulking up is MUCH easier than burning body fat and getting lean. I don't care how big you are...you know it's true! To get big, you just lift with a high volume of lifts and progressively increase the weight over time. You don't have to be on a strict diet and you don't have to hit cardio hard. To get lean, you have to lift to maintain your muscle mass, you have to watch what you eat, and you have to hit cardio like a maniac. The reason you see very few guys in the gym with "six pack abs" is that getting lean is tough work.

A Simple Approach to Leaning Down if You Are Bulky

Getting that lean look is actually simple, but not easy. If you are kind of bulky right now and need to lean down you just need to do a few things:

1) Perform Intense Cardio At Least 4-5 Times Per Week for 30-45 Minutes

2) Multiply Your Body Weight by 12. The Number You Get Will Be The Total Maximum Amount Of Calories You Are Allowed To Eat Each Day...Aim for Less If Possible

3) Quit Obsessing Over Strength

4) Quit Obsessing Over Protein Consumption

5) When In Doubt, Cut Back on Lifting And Increase Cardio

6) You Will See "Six Pack Abs" When You Get Lean Enough. Don't Go Overboard With Crunches and Ab Movements. Cardio is Your Ticket To a Six Pack.

Quit Trying To Impress Guys In The Gym...The Goal Is To Impress Women

When you are hitting cardio hard and limiting your calories, you won't get as big of a pump as you are used to. You will also most likely lose a bit of strength. The big and strong guys in the gym command respect from all the other guys in the gym. I made the decision that it was more important for me to be physically attractive to women, then it was to impress the other gym rats. I aimed to get a physique similar to Matthew McConaughey and haven't looked back since. I don't care if the guys in my gym think that Matthew McConaughey is a wimp...women drool over this guy.

Aim for The Male Fitness Model Look and Don't Look Back!

About the Author: Rusty Moore is a trainer who gives advice to men and women who want a body that has "The Hollywood Look". Download his FREE 56 page report... Vacation Body Blueprint. Get the slim & toned physique like Cam Gigandet, Brad Pitt, Jessica Biel, or Penelope Cruz. Click here to see the video and download the Free Report ----> http://vacationbodyblueprint.com

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and keep it off, you need to exercise. And even those who are not overweight benefit from an exercise or workout routine. But many people don't exercise regularly, which puts them at risk for heart disease, accidents or injuries, and other health concerns. There are many reasons people give why they don't exercise more. It's boring, it's too difficult, they don't have enough time or they'd rather be doing other things. Some people aren't sure how to exercise and they are uncomfortable going to a fitness center to work with a trainer. But with a good treadmill and a workout routine that fits your needs, exercise can be enjoyable, convenient and beneficial.

A treadmill is a perfect choice in exercise equipment for many people. It allows you to walk or run in the security and privacy of your own home. Unlike weightlifting or aerobics, you don't have to use your hands or move your body across the room. Typically, it requires less concentration than other types of workouts, especially if you have a treadmill that allows you to program in a variety of workout components, such as hills, speed changes, and adjustments to maintain a target heart rate.

The Basics

The type of treadmill workout that is best for you depends on your overall fitness level, what you are trying to accomplish through your exercise routine, and what you enjoy doing. Continuous training is perhaps the most common type of treadmill routine. Essentially, it involves running at a set pace, usually for 20 to 45 minutes. This type of exercise workout is ideal for incorporating some fun activities into your treadmill workout. The majority of our suggestions below are aimed at those who are basically turning on the machine and walking or running until their time is up.

Those who prefer a more demanding workout or who are in training for marathons or other stamina events go with interval training. It consists of shorter bouts of activity performed in quick succession and at a higher intensity. Because this requires more effort and concentration, it may be difficult to let your mind wander or to focus on other activities. How much you have to concentrate depends on the individual but there are still some fun activities listed below that can be added to any treadmill workout.

One of the most important aspects of any exercise routine geared toward improving cardio strength is to be sure you are exercising in such a way that you achieve and maintain your target heart rate. Maximum heart rate is calculated by subtracting your age in years from 220. Most people agree that a good target heart rate zone is 60 to 80 percent of your maximum heart rate. Because this factor is so critical to healthy, productive exercise, many treadmills come with a heart rate monitor built in, often in the handrails that you hold onto when using the machine. But you can also purchase an inexpensive heart rate monitor from most large department stores, health stores or at hundreds of locations online.

How you choose to achieve your target heart rate, be it walking, jogging, continuous or interval training is up to you. But we have some suggestions to help you make exercise more fun and increase your chances of sticking with it and exercising regularly.

Tune It Up

Perhaps the most popular way to entertain yourself while using your treadmill is to listen to music. It can help you focus and give you something else to think about while enduring even the most strenuous parts of a workout. It is a good way to check out new music and expand your horizons. Or put in your favorite motivational music - the songs that really get you moving and shaking - and your 45-minute routine will whiz by. There are some treadmill music CDs that have been compiled specifically for those who need a little motivation in their treadmill exercise routine. Use headphones to avoid disturbing family members if necessary.

Learn While You Burn

Maybe you prefer to lose yourself in a good story. Some people are able to read a print book or magazine while they exercise on their treadmills. Several companies sell book holders that attach to the treadmill and work well as long as you are not bouncing around so much that it is difficult to read the print. Many people listen to books or storytelling on tape or CDs. This is especially productive for those who don't have time to sit down with a good book or who fall asleep when trying to read in bed.

Mary Gossen had a book she truly wanted to read, but the only time she could find in her busy schedule was in the evening before bed. This didn't work well for her because she would doze off after just one or two pages. "There is something about reading before bed that puts me right out," she shared. "But I got the book on tape and listened to it while I walked on the treadmill and I was able to finish it in under a week. In fact, I found myself walking longer than my normal amount of time because I didn't want to turn off the tape. Now I listen to books on tape all the time while I exercise."

An alternative is listening to language tapes. This works especially well if you have a vacation planned. You can build your language skills and get in shape for that bikini, and the excitement of the pending trip helps motivate you to get on the treadmill. Place a fan nearby or get one that attaches to your machine and you can even imagine you are already there, enjoying the tropical breezes.

Not able to get away for a vacation? Pick a destination you'd like to visit and then calculate how many miles you walk or jog each workout and plot them on a map. Watch the travel channels on TV or rent a video guide to the area to help provide incentive and distraction.

Guilt Free TV

Many people watch television while on the treadmill because they say it makes them feel less guilty about watching. A good movie can help you forget you are exercising, and you are probably not going to fill up with popcorn and treats if you watch while you're on the treadmill. You will probably have to break it up into several segments, but the anticipation to see the end of the movie makes you that much more eager to exercise. Also, by agreeing to exercise everyday when your favorite sitcom reruns, soap or reality TV show is on helps you stick to a regular workout schedule.

Sarah Marcus got hooked on a soap opera while she was home on maternity leave. When she returned to work, she began taping the soap and then watching it while she exercised each evening. "I got to see my soap and my husband got to spend some time with the baby while I exercised. Plus it helped me to lose my pregnancy weight faster.

These are just some ideas to get you started and help make your treadmill workout more enjoyable and hence something you will look forward to and stick with. Maybe you get a headset and talk with a friend on the phone while you workout. Or better yet, set up dual treadmills side by side and make a date out of it. The possibilities are many and whatever keeps you exercising on a regular basis is a good thing. Half the fun can be experimenting to see what works best for you.

C.J. Gustafson is a successful writer for Treadmill-Ratings-n-Reviews.net, providing treadmill ratings and reviews on the most popular models. She admits she needs all the help she can get when it comes to sticking to treadmill workouts.

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