Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity" In other words, it is more than being able to run a long distance or lift a lot of weight at the gym.

Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components. In order to assess your level of fitness, look at all five components together.

Cardio-respiratory Endurance/Fitness

What is "cardio-respiratory endurance (cardiorespiratory fitness)?"
Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. To improve your cardio-respiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardio-respiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

Muscular Strength

What is "muscular strength?"
Muscular strength is the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

Muscular Endurance

What is "muscular endurance?"
Muscular endurance is the ability of the muscle to continue to perform without fatigue. To improve your muscle endurance, try cardio-respiratory activities such as walking, jogging, bicycling, or dancing.

Body Composition

What is "body composition?"
Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

Flexibility

What is "flexibility?"
Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.


Source: Centers for Disease Control and Prevention
For more information visit the CDC’s BAM (Body and Mind) website

Getting FIT, Looking Good, Feeling Fine!

If you're gonna get “FITT” you gotta keep several things in mind:

Frequency: Get active at least five times a week;
Intensity: Get your body revved up and your heart pumping;
Time: Spend at least 60 minutes doing a variety of activities;
Type: Do a variety of activities that work your body and fit your style; AND, have some fun while you're at it!

Too much to remember?

Try setting up a fitness plan! Experts are convinced that this is the best way to:

• Stay on track
• Make sure you set aside time to do each activity
• Keep yourself motivated without overdoing it
• Keep track of what you've done, so you can reward yourself for all that hard work
  

So you know what activities you like to do —— or want to try. But in order to start creating your very own fitness plan, there are a few things you should know.

Go with a plan
Decide ahead of time your activity plan for the week.
Go for a goal.
Start slowly and build up to a goal. It could be as easy as continuing to do the activities you're already doing —— just more often. Or you can pick a new activity and start working on it.

Start with a goal of doing at least 60 minutes of activity a day.
Track it
Check your progress by checking off your activities on the calendar after you're done. Reward yourself at the end of week for working so hard.

Don't burn out before you even warm up
Too much of a good thing can be bad.
Overloading your schedule can discourage you from meeting your goals and overdoing it is the quickest way to burn out.

Mix it up
Include different types of activities in your plan.
Doing the same thing everyday gets boring.
There's a ton of other activities that are totally doable for you.
Bringing along a buddy is also a surefire way to keep it fun.

Pick activities that work different parts of the body.
If you mostly do activities that require a lot running, mix in some that build strength or help you be more flexible.

Choose activities based on different types of weather or seasons.
That way you can be active rain or shine, hot or cold. Anyway, we hear it's kinda hard to ice skate in June!

Source: U.S. Department of Health and Human Services

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