In order to properly design a fitness program we must first understand the five components of health-related fitness. these are:
1: Cardio respiratory endurance – the ability of the body to deliver oxygen and nutrients to tissues and organs, and the ability to exercise them over a sustained period. This aspect is shown in long-distance running or swimming.
2: muscular strength – the ability of muscles to use force. This element is shown when lifting or moving heavy objects like doing weightlifting workout.
3: Muscular Endurance – the ability of muscles to use force or to perform repetitive movements over a long period. This component can be tested by doing sit ups or push-ups
4: Flexibility – the ability to move our joints and muscles through their full range of motion. This can be seen when doing stretches or split.
5: Body Composition – This refers to the ratio of lean muscle to fat in the body. A good fitness program should each of these five aspects of health-related fitness. You should start each exercise session with 5 to 10 minutes of stretching and low intensity warm-ups. Cardio respiratory endurance can be improved by doing at least 20 minutes of aerobic activity session. This can be in the form of jogging, cycling, brisk walking, rowing, swimming or playing tennis or racquetball. Lifting weights if free weights or strength machines will help you improve your muscular strength. Muscular endurance can be improved by doing push-ups sit ups or pull ups. Flexibility can be improved by doing 10 minutes of stretching exercises several times a week.
By including each of the first four aspects of your fitness program you must add the fifth part by increasing the amount of lean muscle in the body and reducing the amount of fat.