Developing the components of fitness: - Female bodybuilders

Friday, June 18, 2021

Developing the components of fitness:

- Cardiovascular endurance: Performing aerobic activities like walking, jogging, running, cycling, skipping, swimming etc with low intensity over a long duration without stopping. The intensity should be low enough for a person to do the activity continuously for at least 20 mins. Once the person can do the same activity for 60 mins comfortably,the intensity must be increased either by increasing speed or resistance.

- Muscular endurance: Contrary to popular belief, it is not achieved by doing resistance training with light weights for high repetitions. Muscular endurance develops along with cardiovascular endurance by doing aerobic exercises.However, unlike cardiovascular endurance which is general to the whole body, muscular endurance is only achieved in those muscles that are used in the aerobic activity. For eg: Running improves cardiovascular endurance in general but muscular endurance only in the lower body. So, to achieve muscular endurance throughout the body, one can perform "Cross training". The description of cross training is out of the scope of this article and can be found by a mere internet search.



- Musculoskeletal strength: High intensity weight training (mostly compound and power movements) with heavy weights that induce positive muscular failure between 6-8 reps. This 6-8 rep range must be used only by advanced trainers who have weight training experience of at least 2-3 years. If one is new to weight training, they must first learn correct form using extremely light weights for about 2-3 weeks. After that,they must lift in the 10-12 rep range before they are ready to lift in the 6-8 rep range.

- Flexibility: Static stretching with at least 10 second holds in mild discomfort while aiming to take the muscle to greater range is the best way to increase flexibility. Stretching must be done at the end of every workout. Avoid stretching cold muscles as there is risk of tear.

- Power, Speed, Coordination and Agility: These are relative to particular activities to be performed and can be improved through practice and repetition.
 

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