The Five Components of Physical Fitness

While we’re still at the beginning of a New Year – which of course has to be better than 2020 and 2021 – we’ll start with the big picture: The 5 components of physical fitness! These are used in our school systems, health clubs and fitness centers to gauge just what kind of shape we’re in…ahem, or not in.

Cardiovascular Endurance
Muscular Strength
Muscular endurance
Body Composition

Total fitness can be defined by how well the body performs in each one of the components of physical fitness as a whole. It’s not enough to be able to bench press your body weight; you also need to determine how well you can handle running a mile, touching your toes…


Cardiovascular Endurance

Defined as the ability to do moderately strenuous activity over a sustained period of time, your cardio skills reflect how well your heart and lungs work together to supply oxygen to the body during exercise.

Low cardiovascular endurance puts you at a higher chance of being at risk for heart-related illnesses

What To Do: 20-30 minutes a day for 3-4 days/week, in which you elevate your heart rate into your fat burning target zone for your age.

How To Do It: Walking (115-155 bpm for fat burn), jogging, swimming, basketball, soccer, cycling (140-180 bpm for fat burn).


Muscular Endurance

This is the ability of the muscles to perform continuously without fatiguing, either by holding a particular position for a sustained period of time, or repeating a movement over and over and over.

That just sounds tiring, and understandably low muscular endurance will make you fatigue early into the exercise or during activities of daily living.

What To Do: Workouts should be 3-4 days per week, and you can expect to see endurance gains 4-6 weeks after starting.

How To Do It: Lifting weights (3-5 sets of light weight with high repetitions); wall sits; number of push-ups you can do in a row; number of sit-ups you can do in 60 seconds; cycling; using step machines and elliptical machines; holding/carrying a weight for as long as you can.



The ability to move a joint through its full range of motion is definitely easier said than done. As we all likely know, it’s important for preventing injuries throughout all stages of life. It can also decrease the chance of experiencing low back pain. Low flexibility will increase the chance of decreased performance in daily living activities and sports.

What To Do: Your heart rate must be elevated in order to benefit. You can perform flexibility exercises every day.

How To Do It: Example activities to improve this are stretching individual muscles; yoga; and performing certain functional movements, such as the lunge.


Body Composition

We may all dread this, but it sure is fun when you see improvement in the amount of fat mass compared to lean muscle mass, bone and organs. That’s all measured in body fat %.

Easy Example: Let’s say you weight 100 lbs. – 22% body fat would mean you have 22 lbs. of fat weight and 78 lbs. of lean weight.

Heads up that if your body fat % is high, you have an increased chance of contracting many health-related diseases and illnesses (including heart disease and type II diabetes).

What To Do & How To Do It: Well, do it all! Aerobic exercise that burns calories and decreases fat lbs.; weight training to increase muscle (lean body mass); any regular exercise –increases your BMR and metabolism, so you burn more calories during the day; healthy eating habits.

The overall benefits of these five components are:
Promotes Brain Growth
Improves Breathing
Improves Hear Health
Boosts Metabolism
Improves Bone Health

Well look-ee here! We just happen to have the best personal trainers who can help. Call or email the club to schedule an appointment and start working on a component or two, or three…

With clubs across the nation, Wellbridge continues to lead when it comes to providing members with an unmatched health club experience.