Let's Talk Exercise: Are you getting enough? How amount you level of intensity? Both factors can play an important role in accomplishing your fitness goals. Let's begin with the health-related components to being physically fit.

5 Components of Health-Related Physical Fitness:

• Cardio Respiratory Endurance is the ability of the cardiovascular and respiratory system to supply oxygen and other essential nutrients to the muscles while at the same time removing waist products during an increased level of extended activity.

• Muscular Endurance is the ability of the muscles to maintain an increased level of activity for a sustained period of time, without fatigue.

• Muscular Strength is the ability of the muscles to produce force against an increased workload (resistance).

• Flexibility is the degree of range of motion relative to the mobility of the joints.

• Body Composition is the amount of lean and non lean body tissue (fat) of which the body is composed.

These five components are the measure by which you are considered physically fit and your exercise program should address each component. So what does it take to accomplish these goals?

Cardio Respiratory Endurance can be accomplished through regular participation in an aerobic conditioning program such as: walking (beginners), walking briskly, jogging, running, swimming, bicycling, use of treadmills, elliptical trainers, exercise bile, group fitness classes such as; spinning, step, aerobics dance, etc. These activities should be performed as little as four days and as many as seven days per week for a minimum of 30 minutes at moderate to vigorous levels.

Muscular Endurance can be accomplished through regular participation in all of the same activities as listed above as well as other activities for upper and lower body muscles these; circuit resistance training on exercise machines, using free weights or resistance bands in a circuit training protocol. Muscular endurance is accomplished by sustained activity with resistance.

Muscular Strength can be increased by utilizing resistance overload to challenge the muscles, causing them to increase in strength. Usually a muscular strengthening program will consist of the use of resistance machines, free weights, resistance bands, or other forms of resistance exercises. Each exercise should be performed in sets of multiple repetitions with rest periods between sets for muscle recovery. Muscle groups should be strength/resistance trained 1-3 times per week to produce strength gains.

Flexibility can be accomplished by incorporating a stretching program and/or utilizing warm-up sets while strength training and completing each exercise through the full range of motion of the joint.

Body Composition can be controlled through the utilization of the exercise methods and techniques mentioned above as well as incorporated a well balanced nutritional program, such as recommended by the FDA (Food and Drug Administration).

Now that you understand the five components of physical fitness and how exercise pertains to each component, the questions still remain: Are you getting enough exercise. How about your level of intensity?

If not, it's time to step it up a notch. Set some new goals and challenge yourself - Your Body Will Love It!

If you need guidance in the development of a safe and effective exercise regimen or would like to improve your balance, coordination, mobility or simply need a good ole kick in the butt. Call United State of Fitness Center for a complimentary fitness evaluation - If we cannot get you in shape - NOBODY CAN!

A regular exercise program has a lot to offer - Don't make the mistake of wanting to much, too fast, with too little effort!

Some results are immediate and some involve delayed gratification and the latter make the results all that much more gratifying!