Information and opinions flood us. Right from financial planning to Fitness, individuals have their idea(s). Such views lurking around fool us into believing blatant unscientific lies. My reason for writing this article is to purelyhighlight that since science can define fitness, we need not rely on opinions.
If you happen to ask someone about the reason behind their perception, most people will be clueless and or vaguely say “they say this is the best form of exercise” or something like that. I’m yet to find who is “they” and where he or she is. Another version is “I’ve heard this is good, that is bad” etc. In fact, in most cases, none of their fitness philosophies stems out of science. Often, some people may give references of individuals who have been there and done that to achieve dramatic results. These results may be coincidental or because their understanding of what these individuals did was limited.
People have their perceptions about lifestyle especially, exercise. I’m highlighting the ones you must have heard manytimes:
- I am very fit; I don’t need to exercise
- Skipping is the best exercise
- Walking is the best exercise
- I’m not a bodybuilder, so I don’t need to go to the gym
- Running is the best exercise, and my doctor has asked me to run for 5 kilometers
- I don’t want to get bulky and not have huge muscles so I will exercise only a little
| Alex thinks he is fit and doesn’t need to exercise at all. |
Since someone advised Alex on skipping, Alex thinks skipping is the best exercise. |
Alex thinks since he is not a Body builder so he doesn’t need to go to the gym. |
After being advised by hundreds of people, Alex believes running is the best exercise. |
If you happen to ask someone about the reason behind their perception, most people will be clueless and or vaguely say “they say this is the best form of exercise” or something like that. I’m yet to find who is “they” and where he or she is. Another version is “I’ve heard this is good, that is bad” etc. In fact, in most cases, none of their fitness philosophies stems out of science. Often, some people may give references of individuals who have been there and done that to achieve dramatic results. These results may be coincidental or because their understanding of what these individuals did was limited.
Truly speaking, Alex is only confused because of all opinions people gave him. |
Physiologically, all humans are the same. It means what physiologically works for me should also work for you. Google dictionary defines fitness as - the condition of being physically fit and healthy or the quality of being suitable to fulfil a particular role or task.
There are five components of fitness. Each is equally important. Let’s try to understand and define these components:
- Muscular Endurance: The ability of a skeletal Muscle or a group of skeletal muscles to continuously contract at sub-maximal levels for an extended period.
- Cardiovascular Endurance: The ability of the cardiovascular system and respiratory system to transport oxygenated blood to the working skeletal muscles for an extended length of time without fatiguing.
- Musculoskeletal Strength: The combined strength of muscles, bones, tendons and ligaments, is what makes up this component. It includes muscular power which is defined as the ability of a skeletal muscle or a group of the skeletal muscles to perform against a load or resistance in a given time frame.
- Ideal Body Composition: It can be defined as the ability of an individual to maintain the ideal ratio of adipose tissue (unwanted fat) to the lean body mass. A male has an ideal body composition if no more than 15% of his overall body weight comprises of adipose tissue. A female has an ideal body composition if no more than 20% of her total body weight comprises of adipose tissue.
- Body Flexibility: It can be defined as the ability of the body to sustain a complete range of motion around joints. It can be achieved by not allowing the skeletal muscle to lose elasticity.
Now that we understand definitions of the components of fitness let’s understand why each element is equally important.
- Muscular Endurance: A decrease in this component of fitness makes the otherwise easy tasks very demanding. Tasks like climbing stairs, crossing roads, catching trains, lifting an infant from the ground become very difficult. Even if the cardiovascular system is up to the mark but the muscular system isn’t the source of early onset of fatigue in the body will be due to the compromise of the musculoskeletal system and not the cardiovascular system. A person with compromised musculoskeletal system experiences a great discomfort while running due to a sharp rise in lactic acid levels in the skeletal muscle which generates during the activity. Such a person would experience fatigue in their quadriceps, gluteal muscles, calves etc. not because of the compromise of cardiovascular system but because the muscular endurance is not up to the mark.
- Cardiovascular Endurance: A decrease in this component of fitness causes problems similar as enumerated for the muscular endurance component. However, the early onset of fatigue is due to a compromised cardiovascular system. A much compromised cardiovascular system may even cause a cardiac arrest due to a slight increase in the intensity of activities.
- Musculoskeletal Strength: A decrease in this component of fitness leads the body to an early degeneration, causing the body to experience degenerative conditions like spondylitis, osteoarthritis etc. A weakened musculoskeletal system may expose the body to high risk of injuries while performing even simple tasks involving force against resistance.
- Ideal Body Composition: Lean mass has a tone and a shape, whereas fat is untoned and shapeless. People who follow the fitness lifestyle appear toned; this is because they carry more lean tissue and less of adipose tissue (fat). An increase in lean mass causes the body to appear firm and toned which apparently has a tremendous aesthetic value. Lean mass is metabolically active whereas adipose tissue is metabolically inactive. Lean mass plays a vital role in increasing body’s basal metabolic rate or BMR and thus, help reducing fat. The basal metabolic rate or BMR directly correlates with calorie burning. The primary purpose your body stores fat is to use it later in case of emergencies like sustained periods of negative calorie deficits. An increase in lean mass leads to an increase in strength of the musculoskeletal system. An increase in your fat store leads to an increase in the probability of acquiring lifestyle-related diseases.
- Body Flexibility: Adequate flexibility prevents injuries. A stiff muscle that has lost its elasticity is more likely to tear in the event of a movement trying to go through a full range of motion around a joint. A classic example of lack of flexibility causing postural problems is the hamstring inflexibility.
I’m repeating; it’s crucial to lay equal emphasis on all the five components of fitness. Also, please note that all the five pillars of fitness are interrelated and it is equally important to get better at all these five components.
After reading this blog, Alex is confident that he understands the true meaning of fitness. |
Now that we understand how science defines fitness, you can yourself conclude what fitness is.
Suggestions/ questions/ grammar corrections and constructive criticism are highly welcome.
I would love to hear from you. Let me know how helpful was the blog by commenting in the comments section. Feel free to connect with me on [email protected]
Stay informed. Stick to the fitness lifestyle. Be happy!
See you.
- Akshay Ankalikar
