Being fit is a goal for many, but understanding what it truly entails is key to achieving that aspiration. To begin, we need to define “fitness.”
Fitness encompasses various components, including muscular strength, muscular endurance, cardiovascular endurance, flexibility/mobility, speed, power, coordination, and balance. Together, these components form the foundation of being physically fit.
While many people tend to focus on one or two areas of fitness, often excelling in those but neglecting others, a well-rounded approach is essential. Striving to be a "jack of all trades" can lead to improved overall health, reduced risk of injury, and enhanced performance in daily life or sports.
A skilled personal trainer or coach will create a programme that incorporates all these components, tailoring the balance to the client's specific goals. For example, if a client’s aim is to complete a marathon, the majority of their programme would focus on cardiovascular endurance, muscular endurance, and flexibility/mobility. However, their training plan could be divided into blocks (typically 4–8 weeks) to shift the focus at different stages. For instance, later blocks might include elements of strength, speed, power, balance, and coordination to build a more holistic level of fitness.
Fitness Components: How to Train Them Below is a breakdown of each fitness component, with recommendations for how to train them and suggested weekly focus:
Fitness Component | Description | How to Train | Recommended Weekly Focus |
Cardiovascular Endurance | Improves heart and lung capacity | Running, cycling, swimming, brisk walking, dancing | 3–5 sessions, 30–60 mins |
Muscular Strength | Builds the ability to lift or push heavy objects | Weightlifting, resistance bands, push-ups, deadlifts | 2–3 sessions, 30–45 mins |
Muscular Endurance | Increases stamina in muscles | Bodyweight exercises, planks, circuit training | 2–3 sessions, 20–30 mins |
Flexibility | Enhances joint range of motion and reduces stiffness | Yoga, dynamic/static stretching, Pilates | 3–5 sessions, 10–15 mins |
Balance | Improves stability and reduces the risk of falls | Single-leg stands, stability ball exercises | 2–3 sessions, 10–15 mins |
Agility | Enhances quick directional changes | Ladder drills, shuttle runs, cone drills | 1–2 sessions, 15–20 mins |
Power | Builds explosive strength and speed | Sprinting, plyometrics, Olympic lifts | 2 sessions, 20–30 mins |
Speed | Improves movement efficiency | Sprint intervals, resistance sprinting, jump ropes | 1–2 sessions, 10–15 mins |
Coordination | Sharpens movement accuracy and smoothness | Ball sports, dance routines, juggling | 1–2 sessions, 15–20 mins |
How to Balance Training
Not all components require the same amount of training time. To create a balanced fitness programme, start by analysing your current fitness level. Identify the areas that need improvement and those that only require maintenance.
A personal trainer or coach can help you devise a programme tailored to your needs, ensuring the right balance is maintained. As your goals change, so will the areas of focus and the time allocated to each component.
Below is an example chart showing a generic percentage-based split for training focus. Use this as a guide to start incorporating balance into your fitness routine.
Avoid Overtraining One Area
Focusing too heavily on one area can negatively impact your body, leading to imbalances or even injuries, which could prevent you from doing the activities you love. For instance, dedicating all your time to muscular strength training may neglect other components like flexibility or cardiovascular endurance, which are vital for overall fitness and health. Think about longevity in your fitness journey.
This principle applies not only to fitness but also to other aspects of life. We often prioritise the areas we enjoy the most, but this doesn't always lead to reaching our full potential. Taking a step back to evaluate and work on the components you typically neglect can yield significant long-term benefits.
Take Action
If you’re unsure how to create a balanced programme or identify areas that need improvement, reach out to a personal trainer or coach. They can provide expert guidance and help you adjust your training plan as your goals evolve.
If you’re struggling with your current programme, feel free to message me. I’d be happy to offer advice and guidance to help you achieve your fitness goals.
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