5 Elements of fitness
Having gotten that out of the way, we can move on to the question of what are the 5 elements of fitness. First, there’s cardiovascular endurance, second and third, muscular strength and endurance; fourth is flexibility and fifth, body composition.
At its simplest, here’s how to keep your body healthy and strong: eat the right kinds of food; engage in some sort of activity regularly; avoid vices like drinking alcohol and smoking; accrue enough sleeping hours to rest and recover.
1. Having goals and being patient
Getting into fitness usually means being inspired by a target or a goal – losing weight, building bulk, fitting into a swimsuit, etc. Those are nice sources of motivation, no doubt. But we have all witnessed our fair share of “how to get in shape in 2 months;” “how to get in shape in 1 month;” or “how to look good in a week” click-bait posts and articles that promise quick results that seem too good to be true.
Beware of these false claims as some may work but backfire over the long-term. For example, some techniques resort to extreme water loss that can deceive you about your real weight loss; not only can you quickly gain the pounds lost, it can also be dangerous. Having mini goals to stay fit could be a better way to achieve health and fitness – each forms a more easily –achieved stepping stone you can build on.
On the other extreme, new exercisers sometimes end up sore and discouraged, wanting to admit defeat, and resort to asking “does working out get easier?” The good thing is that it does. Keep at it, keep it moderate, and you will get stronger and better.
2. No gym, no problem
The issue of physical activity can be a source of confusion especially to new exercisers. There is a lingering belief that you have to subscribe to a gym to get fit and for a lot of folks, this is a barrier to making an effort to get into shape.
Not everyone has the time nor the resources to become a gym member and workout there on a regular basis. The truth of the matter is, you can workout right where you live if you know how to stay fit and healthy at home.
3. Unstructured activities
First off, there are a host of unstructured activities or non-regimented exercises you can undertake. Is cleaning the house exercise? Yes, it is, along with simple activities that we often consider as tasks like walking the pet dog, gardening, climbing the stairs, walking from the parking lot to the office building. These don’t cost anything but can help build up your endurance.
Running is a popular way to get your aerobic fitness up to speed. Possibly you’re questioning yourself “how do I start running even when I am out of shape?” If you’ve been sedentary or have not exercised before embarking on the fitness path, it’s best to start slow. Take walks interspersed with slow running, say, 18 minutes of walking on a 20-minute workout.
Also, build up your endurance first before attempting something like a 1-2 hour run. Certainly no running with weights on your back.