![]() ![]() You will find this regular change to your fitness is helpful with workouts not getting stale, and the diversity in exercise selection is going to help make you more well-rounded physically and able to handle more of what life throws at you. However, if you are beginning, consider picking one component and doing it every other day for a month. See the seasonal tactical fitness periodization training model for ways to incorporate these components of fitness in a program for more intermediate/advanced tactical athletes. Understand how these groups together can make your workouts more productive. Many of these components go very well together some can definitely affect progress in others. Building a foundation of strength, durability, flexibility and mobility all will help a person who is adding the speed component to lifting weights, calisthenics or cardio activities as well.Ĭhanging direction quickly is also challenging and considered more advanced movements that require similar foundations of fitness and athletic ability before aggressively training with agility work. I saved this category for last, as it should be one of the latter options someone considering fitness as a beginner or new to training altogether should try. Reaction time can also be developed through the sports above, as hand-eye coordination is key to seeing, reacting and gaining stability quickly. The ability to react quickly to changing situations and not lose one’s balance and fall is the ultimate longevity exercise as we age. Balance/Reaction TimeĪ person's balance is also critical to health and wellness. Usually, the better way to enjoy sports as a fitness event is to prepare the body for the specific demands of that sport through workouts in any of the above components. This component of fitness is fun but requires practice to see improvements during competitions. This component usually has more to do with competitive athletic training, such as pickleball, tennis and basketball, but it also can apply to movements that require greater technique training (swinging a racket or bat, swimming, climbing, jumping, lifting, rowing, kicking, throwing, etc.). Coordination of Movements and Skills/Techniques The benefits of being less stiff, less susceptible to injury and in less pain can be attributed to adding flexibility and mobility to your day. This should be part of a warmup or cooldown, even if only for 5-10 minutes each day. Many people solely practice yoga and develop strength and muscle stamina through stretching and isometric holds to master their own body weight. Having flexible muscles and tendons and more range of motion in the joints should be a long-term goal for anyone considering starting a fitness routine. Body composition is also tested throughout the military, with limits on body-fat percentage to be eligible for service. Most people tend to begin in fitness with the goal of more muscle and less fat on their bodies. A lower fat composition and greater muscular development is a balance of lifting weights, steady cardio and tighter control of calories consumed to lose fat and gain muscle. This component of fitness focuses on the spectrum from healthy body weight to aesthetic development, such as bodybuilding. There's also tactical training and machine-based cardio options. Go-to-exercise options for many people include the following: walk, jog, sprint, bike, row, elliptical, skate, swim and ruck. This one component can get overwhelming quickly as there are so many ways to develop cardiovascular fitness. If you are beginning, simply start walking. Cardiovascular Fitness (Aerobic/Anaerobic) ![]() But for your 20 th repetition, you have made that exercise one involving muscle stamina. For instance, a pull-up is a strength exercise for your first repetition. Calisthenics can start as a strength exercise and evolve into a muscle stamina/endurance exercise as you improve. ![]() Many bodybuilding programs consist of high-volume repetitions and sets targeting certain muscle groups and are a way to train muscle stamina. Muscular Stamina (Calisthenics/High-Repetition Weights) ![]()
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