The 11th Component Of Fitness
Many folks out there, including experts, believe there to be 11 components of fitness. The 11th one being body composition, which is a breakdown of your body weight into fat and lean body mass or LBM for short LBM takes into account all your muscles, bones, organ fluids etc. Unfortunately, there is no specific way to train your body into having good body composition. This is why I dont see body composition as one of the components of fitness. Rather, it is the result of being good at all the 10 components of fitness mentioned above.
So now that you have a better understanding of fitness, who do you think is the Fitness person of the world? One who excels at one particular sport or one who displays a high level of all 10 components of fitness? If you chose the latter option, then you are on the right path. Ensure that your workout routine covers all 10 components of fitness, and you are set to excel in any physical activity that you undertake. Of course, it is beneficial to take the guidance of a good trainer to avoid common fitness mistakes. If you have doubts or any personal experience in training the various components of fitness, feel free to comment below. And if you are in Phuket, get in touch directly, and I can help clear your doubts!
Strength Flexibility Endurance Etc: How Does Yoga Stack
Posted: Oct 11, 2018 ;· Depending on which yoga circles you tend to run in, you might hear the message that A) yoga is a panacea that gives our body everything it needs, or B) there a ton of things wrong with yoga and although it does have psychological and spiritual benefits, it doesnt do much for us on a physical health & fitness level.
How To Train Your Agility
The following exercises are great for learning how to train your agility over time, and you should include them in your regular exercise routine, especially if you practise sports.;
#1 – Cone drills
There a few different cone drills that you can try out to train agility, but two of our favourites include the cone taps and cone shuffles.;
Cone taps are great for strengthening the muscles in your ankles and feet, which are of course the base for movement during sports.;
Cone shuffles train your quads and hamstrings whilst simultaneously allowing you to get a grip of where your feet should be in relation to your toes.;
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How To Train For Explosive Power
#1 – Kettlebell Swings;
As they are a full-body movement that is also classed as a hip hinge, swings are great for building explosive power in the hip.
This is extremely helpful to athletes and those that wish to perform squats and deadlifts, as with the proper hip extension and glute activation trained during the swing is used in exercises that require power.;
If you want to know more, you can actually check out this full guide on using kettlebell swings to build explosive power.;;
#2 – Squat Jumps;
Want to train hip extension even more, as well as putting the focus on your lower body?
Try squat jumps! Theyre incredibly helpful if you dont have a box lying around, as they can be done anywhere.;
You can progress to weighted squat jumps too to involve even more resistance, and train your power further.;
#3 – Box Jumps;
A plyometric power move that will send your competition running
The quads, glutes, calves, and hamstrings are trained during this move, so youll benefit from improved muscular tone and mass as well as the general speed and springiness that moves like this bring to your body!;
Practise these on a regular basis, and thank us later.;;
#4 – Medicine balls;
Medicine balls are a great way to train for explosive power in the upper body. Training power in your legs and lower body is great, but you definitely shouldnt overlook this area!
How Yoga Can Improve Your Golf Game
Mon Jul 14, 2014 by Michael Brantl
As a TPI Level 3 Fitness Instructor and long time personal trainer and yoga instructor, I have witnessed firsthand the incredible fitness benefits that yoga provides for golfers of all levels. Golf conditioning yoga is one of the easiest ways to restore, improve, and maintain optimal functional movement patterns and maximize golf performance. Why? Because yoga or yoga asana is ultimately about proper breathing patterns, and high levels of stability, internal strength, muscle endurance, and balance.
Most yoga teachers and students mistakenly regard flexibility as the paramount goal of yoga. This is incorrect. When yoga conditioning for golf is practiced in a proper progression protocol, it creates natural improvements in functional flexibility. Functional Flexibility is a combination of Mobility – ROM ; around a joint site, and Flexibility – Muscle Elasticity or Tensile Resilience of muscles or muscle groups being dynamically challenged to lengthen. I use the term functional flexibility because this is not about getting your leg behind your head. Yoga is not about extreme flexibility. In fact, that can be detrimental. I think this is one of the reasons so many male golfers avoid yoga/flexibility work. Lets take a look at how a golf conditioning yoga program can improve each component of fitness.
The following is an excerpt from my book, The Empowered Golfer – Yoga for Optimal Golf Performance
Chapter 3: The Components of Fitness
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Yoga Improves Heart Lymphatic And Mental Health
Yoga;lowers blood pressure and slows the heart rate, which promotes healthy;heart function. Additionally, many of the twisting poses are well-known;to flush the lymphatic system, wringing out toxins and stimulating glands.;Finally, the meditative aspect of yoga promotes relaxation, which decreases;stress and promotes emotional and mental well-being.
Yoga is a multi-purpose;practice that, although gaining popularity, is often overlooked within;the athletic community. Those who commit to a regular yoga practice, however,;will quickly find themselves leaner, more flexible, stronger and much more;balanced. These are not the only benefits to yoga, and it has;long been known that there are a variety of very good reasons to;add yoga;to your workout routine. Sign up for a yoga class today to explore what;this ancient practice can bring to your wellness routine!
How To Test Your Cardiovascular Endurance
There are a few methods that have been proven to work well for testing cardio endurance.;
Its plain to see why as a fitness enthusiast or newbie, you would want to learn how to test your cardiovascular endurance; it is one of the components of fitness that people struggle with the most when beginning a new training routine.;
Those new to fitness will want to improve it to feel fitter and more in control of their body, while those who have been training for a while typically want to improve it to compete in intense sporting events such as a marathon or triathlon.;
Its important to identify your current cardio endurance before trying to train it, as you can monitor your progress and push harder in each session.;
There are a few different test methods, but one of the best to try is the Three-Minute Step test.
The Three-Minute Step test is one of the quickest ways of testing this component of fitness. To complete it, you need a 12-inch step/bench, stopwatch, and a metronome .;
- Measure your pulse beforehand
- Set the metronome to 96 and follow the beat;
- Use the bench to step up and down consistently within the time frame
- Count your pulse afterwards
- Measure how long it takes for your heart rate to return from this rate to normal, then record the difference;
Now you know how to test your cardiovascular endurance, theres no stopping you from making the progress you want to see!;
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Exercises To Train Your Balance
There are a few different options for those looking to work on their balance, and theyre quite varied too.;
From certain exercise classes to using specific pieces of equipment tailor-made for balance, heres the best exercises to train your balance!
#1 – Balance boards;
Yes, they exist! And they come in different shapes and sizes. Some look like flying saucers, and others look like skateboards.
What they all have in common is that with regular use, they can train your body and mind to work together and optimise your balancing skills. You wont be struggling to simultaneously keep upright and move for long…
#2 – Squats;
A well-known exercise for those that dont like change, squats are great for improving balance.;
If you take the time to perfect your bodyweight squat form first , and then progress to weights afterwards, your body will adjust to maintaining balance under pressure.;
#3 – Tai Chi;
You can either visit a group tai chi class or practise it alone in your living room.
However you choose to do it, tai chi increases ankle flexibility and overall stability through its slow and calculated movements. It teaches you so shift your weight from one body area to another, all whilst keeping perfectly balanced.
#4 – Yoga;
If you want something a little more skill-related than tai chi, you should definitely give yoga a try for improving your balance.;
Poses that are especially good for improving balance include the tree, extended triangle, high lunge, chair, and the half-moon.;
How To Improve Your Reaction Time In Sport
We know that the method of testing your reaction time seems a little flawed. However, training your reaction time isnt nearly as aimless, and can actually make quite a difference to your performance and injury prevention in competitive sport.;
#1 – Tennis ball drills
There are a variety of tennis balls drills that you can use to improve reaction time. One is the one that we mentioned in the coordination section, that involves dribbling with a tennis ball.;
As well as this, if you have a workout partner or coach you can have them stand around 2 metres in front of you,and drop two tennis balls towards the ground .
If you practise catching them on a regular basis, youll benefit from improved reaction time as well as coordination. Your reflexes will be sharper than ever!
#2 – Sprinting with signals;
Remember what we said about the swimmer in our introduction to reaction time?
Take that and turn it into a sprint! Get your partner to signal you to start sprinting, or use an app and test yourself. Before you know it, your body and mind will get increasingly used to reacting to the signal.;
Want to be the first one to the finish line each time, or act fast when youre in danger of injuring yourself? This is the way to go!;
#3 – Take a run outside
Its more of a long-term way of learning how to improve your reaction time in sport, but outdoor training will definitely give you a boost in this area.
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Yoga For People Of Different Ages
Yoga is taught in classes, catering for beginners through to advanced practitioners. It is non-competitive and suitable for anyone, regardless of your age or fitness level. Your yoga teacher should carefully guide and observe you, and modify postures when necessary.An asana should never cause pain. If it hurts, ease back on the stretch or dont do it at all. It is important to keep within your physical limits.If you are over 40, havent exercised for a long time or have a pre-existing medical condition, you should check with your doctor before starting any regular exercise routine.Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or safety net to help decide if the potential benefits of exercise outweigh the risks for you.Yoga classes usually have 10 to 20 people, allowing for individual attention. Suggestions for getting the most out of your yoga class include:
Cardiovascular & Respiratory Endurance
How long can you sustain moderate physical activity such as jogging, brisk walking or other sports? This is directly related to your cardiovascular and respiratory endurance. Endurance is important because it allows you to participate in the activities you enjoy without becoming exhausted.
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Types Of Yoga: A Guide To The Different Styles
Posted: May 18, 2018 ;· Yoga Medicine® is a community of teachers who are trained to understand the function and dysfunction of the human body in order to work more effectively with healthcare practitioners. Yoga Medicine® loves to post articles based on yoga teacher’s experiences, yoga-related research, the relationship between yoga and healthcare, and much more.
Benefits Of Training Reaction Time
Reaction time can mean the difference between winning or losing in sports, so its definitely a component of fitness that you dont want to overlook.;
Not only that, but it can also mean avoiding a career-changing injury. These are the two no-brainer benefits of training reaction time, and also the two main reasons to start training it immediately.;
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Where Do The 10 Components Of Fitness Come From
To be honest, Im not very sure where these components of fitness originated from. Researching on the internet doesnt help much either. What you get is the different breakdown of the different components of fitness. Some places mention 8, whereas some mention 11 components of fitness. The 11th one is usually about the body composition of the individual. Personally, I believe body composition is just the result of having a good overall average of each of the other components of fitness and not a component by itself.
I had heard about the different components of fitness during my studies. However, it wasnt until I saw the Reebok CrossFit competitions, that I finally got to grips with what they meant. Reebok had fully tweaked and tailored their contest to involve and test all 10 components of fitness as equally as possible. An athlete participating in CrossFit competitions must excel in all the components of fitness in order to stand a chance at winning such contests. This is why, the person who does win the CrossFit competition, gets crowned as The Fitness Person OF The World. It sure does sound a bit arrogant at first,; however, if you study the different components of fitness, it actually makes perfect sense.
In order to get a better understanding, I have given below a breakdown of the 10 components of fitness. I have explained each one in layman terms, so you have a clear understanding of how to train, measure, and score yourself in each component.
Benefits Of Explosive Power Training
While it is a skill-based element of fitness, power training does have a mixture of benefits, including those that concern your health.;
Interested in becoming a power athlete or improving your performance in sports such as football, basketball, etc.? Power training is definitely for you.
Not a fan of sports, but want to work on every component of fitness to achieve maximal health? Youll still reap the benefits of explosive power training, which include:
- Improved cardiovascular function;
- Enhanced strength ;
- Increased endurance as time goes on
- Rapid calorie burning ;
- Boosted overall performance in sports and athletics;
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Asanas Or Yoga Postures
Each yoga posture, or asana, is held for a period of time and linked with breathing. Generally, a yoga session begins with gentle asanas and works up to more vigorous or challenging postures. A full yoga session should exercise every part of your body and should include pranayama , relaxation and meditation.The different postures or asanas include:
- lying postures
- inverted or upside-down postures.
What Family Doctor Melinda Ratini Md Says:
There are many types of yoga, from the peaceful hatha to the high-intensity power yoga. All types take your workout to a level of mind-body connection. It can help you relax and focus while gaining flexibility and strength. Yoga can also boost your mood.
Even though there are many instructional books and DVDs on yoga, it is well worth it to invest in some classes with a good instructor who can show you how to do the postures.
Chances are, there’s a type of yoga that suits your needs and fitness level. It’s a great choice if you want a holistic approach to mind and body strength.
Yoga is not for you if you like a fast-moving, competitive workout. Be open-minded, since there are physical and mental benefits you can gain by adding some yoga into your fitness plan, even if it isn’t your main workout.
Is It Good for Me If I Have a Health Condition?
Yoga is a great activity for you if you have diabetes, high blood pressure, high cholesterol, or heart disease. It gives you strength, flexibility, and mind-body awareness. You’ll also need to do something aerobic if you’re not doing a fast-moving type of yoga.
If you have high blood pressure, diabetes, or heart problems, ask your doctor what you can do. You may need to avoid certain postures, like those in which you’re upside down or that demand more balance than you have right now. A very gentle program of yoga, coupled with a light aerobic activity like walking or swimming, may be the best way to start.
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Do You Know The 5 Components To Physical Fitness
Posted: Jun 11, 2018 ;· The five components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition, according to Fit Day. There is unanimous agreement in the fitness community that these are the five components of physical fitness though the definition of what level of fitness needs to be achieved is a personal on.