Two types of muscle fibers are used for endurance activities and they are slow twitch and fast twitch fibers. Along with exercise, protein from your diet is required for muscle development.Ī third component of fitness is endurance, which is classified as the ability of muscles to continue to exert effort over a period of time without tiring. A physical therapist or an athletic trainer can often set one up with a program to build muscle strength. Muscle strengthening can be done by any number of activities such as weight training, using a rowing machine, performing Pilates, doing Tai Chi, or even just using gravity and your body for resistance. Any activity that works muscles against resistance and that causes muscle fatigue will increase strength. Muscular strength is the ability of muscles to exert adequate force during activity. Exercise can be done in small segments daily, 5-10 minutes at a time, while maximum heart rate is calculated from (210) – (your age) = (maximum heart rate). The recommended amount of aerobic conditioning is five times a week for 30 minutes total at 65% maximum heart rate for your age. The lungs are a partner in this system moving air, extracting and delivering the needed oxygen. Aerobic activities increase the heart rate for a sustained period and improve the strength of the heart as a muscle and maintain the integrity of the vascular system. It includes the ability to perform aerobic activities like walking, to more intense exercise like sprinting. The first factor often discussed with physical fitness is the cardiovascular and respiratory components of fitness. Factors involved in fitness include cardiovascular fitness, muscular strength and endurance, body composition and flexibility. Fitness can help prevent some diseases, improves body composition, strengthen the heart and circulation and improve muscle fiber ability. However, what does it mean to be “physically fit?” The definition that is commonly used is as follows a set of attributes that people have or achieve that relates to the ability to perform physical activity. Everyone is told to exercise and become physically fit.
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