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Fitness is defined as the quality or state of being fit.[5] Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten.[6] The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory endurance or only weight training.
To exercise, work, do daily chores and play sports, you’ll need varying levels of cardiorespiratory capacity and stamina, muscle strength and endurance, footwork skills and speed. Training for one type of fitness often requires different types of exercises than training for another type of fitness. For example, strength training uses heavy weights and slower muscle movements than sprint training, which is performed with little resistance and high-speed muscle movements. These different types of fitness workouts recruit different muscle fibers and burn different amounts of fat and glycogen. It's best to focus on strength and endurance exercise during a sport off-season, and work on speed and recovery during the preseason and in season.
Employing a right mix of two or more of the aforementioned types of training can promote well-rounded physical fitness. For example, a combination of agility training and eccentric training is useful in sports that require strength, endurance, and coordination such as basketball and football. A combination of strength training and continuous training benefits individuals who want to maintain a certain type of physique.
These types include cardiorespiratory endurance, which is how long or fast a person can perform an activity and how this impacts heart rate and oxygen consumption. Muscular strength, which is how much weight can be moved in relation to repetitions and muscular power, which is how much force can be generated during a given activity. There is also flexibility, how far a muscle group can be stretched or joint can be moved. Balance how long a particular position can be held with or without some type of activity being performed. Speed, how quickly an individual can move from one point to another. And body composition, the amount of fat on the body versus other tissues such as muscle, bones and skin.
Employing a right mix of two or more of the aforementioned types of training can promote well-rounded physical fitness. For example, a combination of agility training and eccentric training is useful in sports that require strength, endurance, and coordination such as basketball and football. A combination of strength training and continuous training benefits individuals who want to maintain a certain type of physique.
Endurance is your ability to perform physical activity over time. You might be able to serve aces and hit winning forehands and backhands, but if your muscles cramp or you run out of energy after a few games, you won’t win any matches. You build endurance by exercising for longer periods without stopping, working at a slower speed than when you interval train. This type of exercise is usually aerobic, calling on your slow-twitch muscle fibers and burning more fat than glycogen, depending on the speed you work. The slower you work, the higher percentage of your calories burned comes from fat.
There are different categories or types of physical fitness training. Each corresponds to a defined purpose or fitness goal such as the development and improvement of one or more of the five dimensions of physical fitness, or for participation in a particular type of sports and rehabilitation through physical training, among others. Note that the different types of training also correspond to the different categories or types of exercises.
An example of a test with average results would be a woman doing between 20-25 push-ups during a muscular endurance test. In all cases of activity, proper precautions should be taken to avoid injuries or other health complications. Consulting with a physician prior to starting an exercise program is recommended. Other professionals, such as personal trainers or exercise physiologists, should also be considered as resources to help create a program that is the best fit based on personal needs.
Calisthenics. There's nothing fancy about a calisthenics workout, but just because it's basic doesn't mean it's not effective. A 2017 study in Isokinetics and Exercise Science put a group of untrained individuals through a calisthenics program to test the effectiveness of an exercise method that uses no equipment. Participants did a brief workout consisting of four or five exercises three days a week for eight weeks. At the end of the trial, all participants had significant improvements in posture, strength and body composition.

Many of the activities you do to build strength will also help your balance. Balance is partly a matter of developing your small stabilizer muscles that provide support and keep you steady. Free weight exercises, such as lunges and deadlifts, will help strengthen the stabilizer muscles. Even better, include some single-leg exercises, such as single-leg deadlifts and pistol squats, in your strength-training routine.
Centers for disease control and prevention provide lifestyle guidelines of maintaining a balanced diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to cancer prevention.

Employing a right mix of two or more of the aforementioned types of training can promote well-rounded physical fitness. For example, a combination of agility training and eccentric training is useful in sports that require strength, endurance, and coordination such as basketball and football. A combination of strength training and continuous training benefits individuals who want to maintain a certain type of physique.


Many of the activities you do to build strength will also help your balance. Balance is partly a matter of developing your small stabilizer muscles that provide support and keep you steady. Free weight exercises, such as lunges and deadlifts, will help strengthen the stabilizer muscles. Even better, include some single-leg exercises, such as single-leg deadlifts and pistol squats, in your strength-training routine.
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