Picture: I Hope I Make It!

21 Components of Fitness

21 Components of Physical Fitness:

The first list I saw of this type was Crossfit's (or strictly speaking Dynamax's) 10 components of fitness.  

As I expanded my scope of what should be included in my definition of all-round fitness, it meant I had to expand this list.  

It has developed into 21 properties of fitness.  The most recent of which includes mobility.  How many of these do you include in your regime or even deem to be important?

1. Accuracy - the ability to control movement in a precise manner. 
2. Agility - the ability to change the body's position quickly in a controlled fashion. 
3. Balance - the ability to control the body's stability whilst moving or stationary regardless of its basis of support.
4. Body Composition  - the ability to maintain the optimal ratio of body fat to lean muscle mass. 
5. Cardiovascular Endurance - the ability of the body to gather, process and deliver oxygen.
6. Coordination - the ability to combine several distinct movements to appear as one integrated move.
7. Efficiency - the ability to perform movement with minimal exertion.
8. Flexibility  - optimal range of movement at the joints.
9. Function - the ability to perform whatever activity is required.
10. Mobility - the ability to move freely and easily.
11. Muscular Endurance -  the ability of muscles to maintain force over a period of time. 
12. Posture - the ability to maintain the correct alignment and position of limbs whilst moving or stationary.
13. Power - the ability to exert maximum strength explosively over a given distance.
14. Recovery - the ability for the body to return to it's pre-activity state after exercise.
15. Response Time - the ability to react quickly (and appropriately) to external stimulus. 
16. Skill - the ability to develop gross and fine motor skills to refine technique.
17. Speed - the ability to move as quickly as possible over a given distance. 
18. Stamina - the ability of the body to process, store, and utilize energy. 
19. Strength - the ability to exert a force against resistance (using your own bodyweight or external objects).
20. Strength Endurance - the ability to apply force against resistance for a period of time. 
21. Sustenance - the ability to provide the body with the nutrients required for good health, repair and optimal performance.

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Darryl Edwards

Workout: Filthy Fifty (Slighty Modified)

Workout: Filthy Fifty (Slighty Modified)

Complete all reps of one exercise before moving on, rest as required:

• 50 Box Jumps (24 inch)
• 50 Jump Pull-Ups
• 50 Kettlebell Swings (16kg)
• 50 Walking Lunges
• 50 Knees-To-Elbows
• 50 Push Press (20kg)
• 50 Back Extensions
• 50 Deadlifts (50kg)
• 50 Burpees (1 push-up between each Burpee)
• 50 Double Unders (or 250 single skips/jump rope)

Time:

• Darryl : 33 minutes
• Alex: 35 minutes

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and aid recovery.  Work hard but never sacrifice correct form.

Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

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Darryl Edwards

Health: What Can We Do To Maintain A Healthy Blood Pressure?

Health: What Can We Do To Maintain A Healthy Blood Pressure?

This is the fourth of five posts looking at blood pressure.  These will conclude with an article on why leading a paleolithic lifestyle can contribute to maintaining a healthy blood presure.

You can view the previous articles here:

1. What is blood pressure?

2. Why is high blood pressure (hypertension) important?

3. What causes hypertension?

How can we control blood pressure?

There are a few factors that will help to lower blood pressure to normal levels: 

• Weight control:  If you are overweight slow steady weight loss will help;
• increase fruit and vegetable intake, to several portions a day;
• avoid prolonged periods of stress;
• increase activity levels: hormonal changes that occur during and following exercise cause blood vessels to relax and therefore lower blood pressure; 

Salt

• Cutting down on salt is worth considering in helping to reduce blood pressure, especially in those who suffer from high blood pressure;
• Cutting down on salt also has other health benefits including protecting bone health;

Cigarettes 

• The nicotine in cigarettes causes your blood vessels to constrict and your heart to beat faster, which temporarily raises your blood pressure.

Alcohol 

• Some people have an increase in blood pressure when drinking, reducing the amount of alcohol drunk or complete abstinence can reduce blood pressure. 

Upcoming blog post: 

5. Will a Paleolithic lifestyle help to lower hypertension?