The "5 Components of Fitness". See how regular walking connects you to these five components in a very positive way.
Pursue all five effectively and you're well on your way to being physically fit! Without further ado, here are the
5 Components of Fitness
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Cardiorespiratory endurance
It is how efficiently your body delivers oxygen and nutrients to cells that are needed for muscle activity and transports waste products away from cells.
Activities such as walking, running, swimming and cycling will all contribute to your cardiorespiratory health .
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Muscle strength
It is the greatest amount of force that a muscle or group of muscles can exert in a single effort.
Any weight-bearing exercise you do helps build muscle strength.
A very simple example? Climbing stairs! This gives excellent results. You are the weight you carry!
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Muscular endurance
It is the ability of your muscles or muscle groups to perform repeated movements with submaximal force for prolonged periods.
(In simpler terms, you can cover distances on foot, for example, without having to use all your strength to do so.
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Flexibility
It is the ability to move your joints or a group of joints through the full range of normal motion * .
Yoga, warm-up exercises and stretching before your walk will help keep you flexible and reduce your risk of injury.
*as defined by your healthcare professional! Their views and yours don’t always match. They will likely want MORE flexibility than you think you can handle!
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Body composition
This is the proportion of muscle and fat in your body. A simple way to express this degree of fat or leanness is the body mass index (BMI) measurement tool * .
You can control and maintain your body composition with a good daily exercise and diet program. Stay active, eat well, drink 8 glasses of water a day. Make sure you get a good night's sleep!
To learn more, see our page on body mass index (BMI).
*It gives you a general idea of whether you are overweight, underweight or normal. For your health, it is best if it falls within the "normal" range. You can download (right click) your own free personal Body Mass Index (BMI) chart here.
By improving the first three elements of your fitness, you improve your body composition and lose fat.
You probably already know that excess body fat impairs other components of fitness, reduces your performance, harms your appearance, and negatively affects your health.
Now let's move on to the 5 components of fitness and relate them to the principles of exercise.
The principles of exercise
Fit woman walking on a trail
When you follow an exercise program based on the basic principles of the 5 Components of Fitness, good things can happen.
Whether you can walk 10 miles a day or can barely walk around the block, you'll be amazed at how effective this program is, no matter your current fitness level!
(These same principles are integrated into all of our fitness walking programs).
- Here are the basic principles of exercise that should be part of your exercise program.
- Regularity.
This is a key point! Exercising regularly is the key to all of these principles. Consistency creates good habits.
You are looking forward to your walk. You are motivated to continue.
- The progression.
Consistent progress through your program is also very important. You know where you are today and where you want to be tomorrow when you follow your program.
It helps you stay focused. Every little bit of progress adds up.
- The balance.
Your exercise program should address all five components of fitness in a balanced way. Walking is excellent for your cardiorespiratory endurance.
Our walking programs also include exercises for the other components - muscular strength, endurance and flexibility. Don't forget to do them too!
- Variety.
It's always good to vary your program from time to time. Try a nice backcountry hike, a different route, some easy cross-country skiing, another activity that you are passionate about.
Take a look at our Walking Styles page for some ideas.
- Specificity.
Your exercise program goals should be tailored to your specific activity.
For example, while swimming is a great exercise, it doesn't necessarily improve your ability to walk 2 miles a day as much as a specific walking exercise program.
- Recovery.
Remember to allow your body to recover as well. After an intense training day focused on one element, move on to an easier day.
You may even want to consider a rest day for this element. Another more advanced recovery technique is to alternate the muscle groups you use each day, especially when training for muscular strength and endurance.
So there you have it. First you learned the 5 components of fitness:
- Cardiorespiratory endurance
- Muscle strength
- Muscular endurance
- Flexibility
- Body composition
and the basic principles of exercise.
- Regularity
- Progress
- Balance
- Variety
- Specificity
- Recovery
Remember these elements and see if you can spot them as you progress through your fitness walking programs. They're all there.
Is walking cardiovascular endurance?
Hate the gym? Good news:
Walking is a good cardio exercise, provided you adopt a brisk pace of at least 5 km per hour.
Cardio or aerobic exercise works your large muscles over and over again and pushes your heart and lungs to work hard.
Over time, this makes your heart stronger—it's a muscle, after all—and more efficient. This can lower your resting heart rate and blood pressure.
But wait, there's more! Regular cardio exercise can improve your mood, reduce stress, give you more energy and stamina, and sharpen your focus and memory.
It can also help you keep off extra pounds, improve your cholesterol levels, strengthen your bones and muscles, and reduce your risk of diabetes, stroke, and certain cancers.
All this, not to mention that it can also help you sleep better.
Here's why walking is a great way to exercise:
Except for a good pair of shoes, it won't cost you anything.
You can do it anytime, anywhere. You don't need to pack a gym bag or worry about taking a shower afterwards.
It is a low-impact, gentle exercise for your body, suitable even for people with arthritis or who are overweight.
Walking in nature is particularly beneficial for your mental health. Studies show that it boosts mood and creativity and can even be a form of meditation.
How long should you walk?
Walking at least 5 km per hour is considered moderate exercise.
You need 2.5 hours of this level each week, so many experts recommend 30 minutes a day, five days a week. You can use our handy worksheet to track your time over a week.
If you don't have a fancy gadget, you're at the right pace if you can still hold a conversation while walking but can't sing a song.
For most people, this is a sign that they are in their target heart rate zone.
If you're going 4.5 miles per hour or walking up a steep hill, it's vigorous exercise, like running or biking.
Just one hour and fifteen minutes of this type of exercise per week is enough to improve your health.
Healthy adults should aim to take 10,000 steps a day.
Sounds like Mission Impossible? The key is to progress towards that goal.
If you don't move much, try to get 2,000 steps a day first, then add 1,000 steps each week. Then try to get 5,000.
If your goal is 5 km per day, that's about 6,000 steps (the actual distance depends on your height and stride, or step length). You'll be surprised how quickly your steps add up.
Start a walking workout
Your shoes should be lightweight, cushioned, and flexible enough to be bent by your hands.
If you have flat feet, high arches, or other needs, shop at a store with knowledgeable staff. Don't forget comfortable, well-fitting socks.
A wearable tracker like a Fitbit or Jawbone will record every step you take and can keep you motivated (and you can connect them to your Rally missions).
If you carry your smartphone everywhere with you, you can try an app like Map My Walk, Pedometer or one of hundreds of others.
Some newer phones allow you to track your steps even without a special app. If you don't have a step counter, you should count about 2,000 steps for one kilometer.
Whether you're walking outside or on a treadmill, start slowly for a few minutes and then pick up the pace.
Walk with your head up, stomach slightly tight and shoulders relaxed. Your steps should be natural and smooth, with your foot rolling from heel to toe. Remember to cool down slowly.
Other useful tips
You don't have to do all your steps at once.
Every step counts, whether it's walking to your mailbox or running errands.
Schedule walking time into your daily schedule. Treat it like a meeting so you don’t let it pass you by.
If you have a busy schedule, even 10-minute walks can help.
Ask a friend or work colleague to be your walking buddy – you'll keep each other on track.
Music is motivating and keeps you moving, but make sure you can still hear traffic.
In bad weather, walk on a treadmill or in an indoor mall.
Is walking an endurance exercise?
Endurance exercise is one of four types of exercise, along with strength, balance, and flexibility.
Ideally, all four types of exercise should be included in a healthy workout routine, and the AHA provides easy-to-follow guidelines for endurance and strength in its Physical Activity Recommendations for Adults.
It is not necessary to do all of these exercises every day, but variety helps keep the body fit and healthy, and makes exercise interesting.
You can do a variety of exercises to keep your body fit and healthy and to keep your physical activity routine interesting. Many different types of exercises can improve strength, endurance, flexibility and balance.
For example, practicing yoga can improve your balance, strength, and flexibility. Many lower-body strength exercises also improve your balance.
Also called aerobic exercise, endurance exercise includes activities that increase your breathing and heart rate, such as walking, jogging, swimming, cycling, and jumping rope.
Endurance activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness.
Therefore, people who engage in the recommended regular physical activity can reduce the risk of many diseases such as diabetes, heart disease and stroke.
How much do I need?
Developing endurance makes it easier to perform many daily activities.
If you are starting to exercise after being sedentary, don't rush. If you haven't been active for a long time, it is important to progress gradually.
Start with 10 to 15 minutes at a time, then gradually increase. The AHA recommends that adults get at least 150 minutes (2 1/2 hours) of moderate-to-vigorous activity per week.
Thirty minutes a day, five days a week is an easy goal to remember. Some people will be able to do more. It is important to set realistic goals based on your own health and abilities.
Making progress
When you're ready to do more, you can strengthen your routine by adding new physical activities, increasing the distance, duration or difficulty of your favorite activity, or doing your activities more often.
You can first increase the time you spend on endurance activities, and then increase the difficulty of your activities.
For example, gradually increase your time to 30 minutes over several days or weeks by walking longer distances. Then, walk more quickly or walk up hills.
Examples of endurance exercises:
- Brisk walking
- Running / Jogging
- To dance
- Riding a bike
- Take stairs at work or at home (if possible).
What should I do if I am recovering from a heart attack or stroke?
Some people are afraid to exercise after a heart attack.
But regular physical activity can help reduce your chances of having another heart attack.
The AHA issued a statement in 2014 that doctors should prescribe exercise to stroke patients because there is strong evidence that physical activity and exercise after stroke can improve cardiovascular fitness, walking ability, and arm strength.
If you have had a heart attack or stroke , talk to your doctor before starting any exercise to ensure you are following a safe and effective physical activity program.
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