I have had request on what are some training tips and principles in training. I know many of us either get our workout from fitness friends, check out the net for fitness routines that suit our lifestyle, intensity and interest. But the foundation of exercises, on how they are planned do follow pretty closely with these 5 Components of Fitness.
1. Cardiovascular Endurance
In some definitions, Cardiovascular Endurance can be summed up by “the ability of the heart to provide oxygen to muscles during physical activity for a prolonged period of time” This is essentially how the heart trains it self to last in a fitness regime. Adding workouts like a bike, treadmill, jog swim that last from 15-20mins at a quick pace of 75% of your max heart rate level can improve your cardiovascular endurance. A simple way to measure is taking 220 (-) minus your age, to attain the maximum HR. My maximum HR for my age is at 220-26 = 194 BPM (Beats per Minute).
However, I find that this is just a generic guage, I feel my heart pumps faster than normal because I am always elevating it very quickly in sprints, my heart is conditioned to pump blood with oxygen rapidly and thus, spiking my HR higher and faster than usual runners and I do not feel that I was pushing so hard in workouts but my HR tells otherwise.
2. Muscular Strength
Muscular strength differs from muscular power. Strength is the ability of your nervous and muscular systems to produce enough internal force in your connective tissues and muscles to move an external force, such as weight or your body against gravity. How much weight can an individual lift. Conversely, power is producing the greatest amount of force in the shortest possible time. With this in mind, I will usually plan my weights workout with this simple equation.
INCREASED repetition and sets, load is REDUCED vs REDUCED repetitions and sets, load is INCREASED
3. Muscular Endurance
Ability to perform a repeated exercise without much difficulty. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Muscular endurance is one of the components of muscular fitness, along with muscular strength and power.
An example of muscular endurance is how many times you can do a curl up, or how many times you can do a bicep curl with a light-to-moderate weight before breaking form. It is used as a term related to how many repetitions of a single exercise you can do.
It is a key consideration to develop neuromuscular efficiency. Flexibility can correct muscle imbalances and improve extensibility of soft tissue which increases joint range of motion. When connective tissue tightens and becomes shortened due to lack of flexibility you will not be able to obtain maximal performance and your risk of injury becomes greater. Flexibility is extremely important for physical fitness. Poor flexibility decreases your body’s ability to maintain proper posture, limits proper joint motion increasing the risk for joint pains. Warming up should be dynamic and ballistic while cooling down should be static and prolonged.
5. Body Composition
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 to manage your weight. Proportion of lean mass to body fat%, even a BMI (Body Mass Index) scale might not be accurate. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual.
Summing up, tracking training and inculcating the wisdom in knowledge of components of fitness/training from #1 – #5 over time will definitely give you an advantage when you sign up for your next gym class, or your personal trainer. You will know the essentials and the core of planning a workout routine.