Being fit and healthy is much more than strength and cardio training. Find out what the other 7 components are!

Let´s start off with some definitions:

Health is a state of complete mental, physical and social well being.

Fitness is the ability to meet the demands of a physical task.

Normally, we classify fitness in four main groups: strength, speed, endurance and flexibility.

However, exercise scientists have actually identified NINE components that fall within the definition of fitness. So if you want an all round “fitness” program, you should ensure that your exercises regularly combine all nine components:

1. Strength

The extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)

2. Power

The ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)

3. Agility

The ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. some boxing moves, or running zig zag)

4. Balance

The ability to control the body's position, either stationary (e.g. standing on one leg) or while moving (e.g. a gymnastics stunt)

5. Flexibility

The ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. touching your toes)

6. Local Muscle Endurance

A single muscle's ability to perform sustained work (e.g. cycling with the legs)

7. Cardiovascular Endurance

The heart's ability to deliver blood to working muscles and their ability to use it over a period of time (e.g. running long distances or rowing)

8. Strength Endurance

A muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive movements perhaps associated with hurdling, or running and jumping)

9. Co-ordination

The ability to integrate a number of components of fitness so that effective movements are achieved (e.g. in a step or aerobic class where the legs are moving and the arms are also being used in coordinated movements at the same time)

Cardiac and respiratory qualities are considered the most important to develop as they “feed” all of the other components of fitness.