How to Develop Physical Fitness

Physical fitness is typically divided into three categories, including cardiovascular fitness, strength, and flexibility. While these three categories are all quite different, they are equally important. Understanding how to develop physical fitness will not only help improve the quality of your life, but can also aid in the prevention of obesity, diabetes, and other potential chronic conditions.

Steps

1. Improve your cardiovascular fitness.
   • Your cardiovascular fitness is a major indicator of the health of your cardiovascular system. To improve your cardiovascular system, you must participate in cardiovascular exercise on a regular basis. Excellent examples of cardiovascular exercise include walking, jogging, hiking, biking, swimming, and other exercises that put a continuous amount of stress on your heart.
   • Individuals who wish to improve their cardiovascular fitness should engage in cardiovascular exercise at least 30 minutes, 5 days a week. If you have never participated in this type of exercise, or have a very deconditioned cardiovascular system, you may want to consider starting out with 3 sessions of 10 minutes per day. As your cardiovascular fitness improves, you can extend the length of time you spend exercising.
2. Improve your personal strength.
   • The size and strength of your muscles defines your personal strength. To increase your strength, you must participate in resistance training. For best results when it comes to increasing your strength, lifting weights at least twice a week is recommended.
   • Lifting weights can be a very intimidating process to those who have never done so. If you are new to weight lifting, consider using body weight exercises, such as push ups, when you use your own body weight as resistance rather than actual weights. If this seems too difficult, consider hiring a personal trainer to assist in improving your personal strength.
3. Improve your flexibility.
   • Having good flexibility is important in the prevention of strains, sprains, and body pain, especially as you grow older. While flexibility is perhaps the most difficult of the three components of physical fitness to improve, doing so is essential for good health.
   • Participate in stretching routines on a regular basis if you want to improve your flexibility. In most cases, individuals who wish to become more flexible can improve their flexibility by doing a series of stretches a couple times a day. If doing the same stretches over and over seems mundane, consider participating in a beginning yoga class.
   • When aiming to improve your flexibility, target which areas need the most work, and focus on them. The areas where people typically have the least flexibility include the hamstrings and the lower back. If you cannot touch your toes while standing, you may be inflexible in these parts of your body, indicating you could benefit from working on them.

Tips

• Improving all three areas of physical fitness at one time can be quite difficult. Consider choosing one area to focus on, such as your cardiovascular fitness. Once you have reached your cardiovascular fitness goals, move on to another area.

Related wikiHows

• How to Improve Your Workout (for Men)
• How to Get a Little Healthier While Staying Just as Lazy
• How to Start Your Own Exercise Regimen and Stick to It
• How to Create an Exercise Music Playlist

Sources and Citations

• http://www.hoptechno.com/book11.htm
• http://www.premierepersonalfitness.com/pdf/how_to_improve_your_pf.pdf
• How to Stay Fit
  

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