“What Does It Mean To Be Fit?”
Fitness doesn’t mean the same to everyone. One person may be training for an elite professional soccer tournament; another person may be training to squat with the heaviest weight they have ever had on their back for an amateur Powerlifting meet and still, another person may want to be able to run around with their Grandkids. With all these different goals- how do we define physical fitness?
According to The American College of Sports Medicine (ACSM), there are five components of fitness:
-Cardiovascular Capacity
- Strength Resistance Training
-Endurance Resistance Training
-Flexibility
-and Body Composition
The ACSM has provided behavioral guidelines for people ages 18-65 to meet in order to be optimally fit. FIRST & FOREMOST be sure to talk to your Doctor before beginning an exercise program. People who have meant the guidelines for six months are considered fit, but don’t fall prey to all or nothing thinking! It isn’t easy to form habits. The good news is- like most things that aren’t easy- it is totally worth it. These are habits that literally might extend your life and/or save your life! Below I’ve included the definition and guideline for each category:
-Cardiovascuar Capacity: involves major muscle groups and is continuous & rhythmic in nature. Examples of cardio exercise include, but are not limited to: running, walking, dancing, jumping rope, swimming, gym equipment like the elliptical or concept 2 rower. Moderate cardio (45-65% of max heart rate) should be performed for 150 minutes a week (30 minutes 5 times per week) OR vigorous cardio (about 85-90% of max heart rate) should be performed 75-100 minutes a week (25- to just over 30 minutes 3 times per week) . Beginners can meet the guidelines in 10 minute cardio bouts multiple times throughout the day. Max heart rate is roughly 220- your age. SOOO for about every 2 minutes of moderate cardio= 1 minute of vigorous cardio. Get it? Got it? Good :) I know it may seem confusing- but if you find something you love and have the joint integrity to do it, things will fall into place!
- Strength: uses barbells, dumbbells, kettlebells, resistance bands to create and in some cases one’s own body to work the muscle tissue of the body to become…well stronger- or able to create more FORCE. Muscular strength involves lifting in a repetition range closer to 1 repetition or max force.
-Endurance: is like strength training but in a higher repetition range. It is using the tools described above in the strength section, but in a repetition range further from one (8-20 reps). Isometric holds (muscle doesn’t move- the body just maintains a position) is also a way to build muscular endurance. Every major muscle group should experience resistance training 2-3 times per week minimum. Advanced lifters may lift 4-6 times per week. It all depends on the individual what repetition range is best for any given day.
Flexibility: is defined as a joint’s ability to move through a normal, pain-free range of motion. Each joint has it’s own normal range of motion. For example, ankle dorsiflexion (pulling toes toward shin) is 20 degrees. It is important for a fitness assessment to be performed so the trainer (that’s me!) knows what muscles to focus on stretching. Most static stretching sessions should be about ten minutes, 10-30 seconds per muscle group adding up to 60 seconds per joint. These sessions should be 2-3 times per week. STRETCHING SHOULD NEVER BE PAINFUL. Painful stretching= injury. One way or another. Avoid feeling the stretch at the joint. For example, when stretching the hamstrings (back of legs) if you feel the stretch directly at the back of the knees- you could be stretching the ligaments and causing injury.
Body Composition: many factors like age, genetics and environment affect body fat composition. A healthy body fat will vary from person to person. A very general guideline is to maintain body fat between 12-25%. Men should not fall below 4% and women should not fall below 12%. Losing body fat is the number one goal I have heard from people starting an exercise program. Goals are great, but can become all too consuming! Habits- which yield REAL results- should be sustainable. In order to lose body fat or gain muscle mass, keep a journal and identify habits that are serving you and habits that are not.
As you can see- fitness involves the holistic, behavioral habits of the 5 components above. Again, a fit person has participated in those activities for 6 months.
This blog probably yields many questions like:
- Okay so what if I am under 18 or over 65? What are my guidelines?
-I am experiencing xyz joint pain- is resistance training right for me? (Again-first and foremost- be sure to talk to your Doctor)
- How can I stick with my goal to be fit?
These will be answered in future blog posts so STAY TUNED :)
Also, feel free to reach out via Facebook, Instagram or click the “Schedule a Consultation Link” right here at joyfulfitness.com. You don’t have to go it alone. It would be my honor to join you on your personal fitness journey. Let’s make a goal that’s right for you!
In Good Health,
Coach Joy