Change your training routine gradually, avoiding large increases in any single component to decrease your risk of injury. Progression consists of increasing any one or more of the FITT components. Type of exercise should vary in both your strength and conditioning routines to improve gains and keep you engaged in your workouts. For example, if it takes you 20 seconds to perform a set of 8 reps, you’ll want to rest for somewhere between 60–180 seconds (1–3 minutes) before you begin your next set. For muscular strength, you should use a work:rest ratio between 1:3 and 1:6. Time of your sessions should range from 30–60 minutes, including proper work:rest ratios. For muscular strength, your training should involve one to 10 repetitions of 60–80% of 1RM per set, and 2–4 sets. Intensity is defined by the amount of weight used per repetition. You should do strength training at least two days a week. When you’re designing your program, follow the FITT principle-consider the Frequency, Intensity, Time, and Type of your workouts.įrequency is the number of sessions in a week that you train. From here, you can design a program that will properly build muscular strength.Ĭhoosing the right personal trainer Read More Follow the FITT principleĪlthough you can use lighter weights to initially build muscular strength, eventually you’ll need to use heavier weights and fewer repetitions than for endurance training. Assess your strengthīefore starting a program, assess your current level of strength (with a partner for safety) using the 1-repetition maximum or 1RM test to help determine the amount of weight you should be working with. If you’re new to strength training on your own, be sure to consult a strength and conditioning professional, USMC Force Fitness Instructor, or Army Master Fitness Trainer for guidance on developing and performing your routine. It’s important to design a workout program that you enjoy and will help you reach your muscular strength goals. Some evidence shows low muscular strength is a risk factor for injury, so improving your strength might help reduce your risk. In addition, there are things you can do during your workouts to improve your muscular strength and supplement your daily PT.īuilding muscular strength can improve your body composition (the ratio between fat and muscle), increases your bone strength, burns calories, and is important for all ages. In the military, muscular strength is an important component of physical fitness, especially when you’re lifting artillery rounds, loading and unloading equipment and cargo, or carrying a heavy ruck. Muscular endurance is your ability to hold a position for a long time, or push, pull, or lift an object many times. FMS uses Height and Weight (During the Fitnessgram) to assess this component.What’s the difference between muscular strength and muscular endurance? Muscular strength is the ability of a muscle to exert a maximal or near maximal force against an object-or how much weight you can push, pull, or lift. This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance. FMS uses the Sit-and-Reach Test and the Shoulder Stretch (During the Fitnessgram) to assess this component.īody Composition is the amount of fat mass compared to lean muscle mass, bone and organs. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. FMS uses the Sit-up Test to assess this component.įlexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be cycling, rowing machines, step machines, and elliptical machines. Muscular Endurance is the ability of the muscles to perform continuously without fatiguing. FMS uses the Push-up Test to assess this component. Examples would be the bench press, leg press or bicep curl. Muscular Strength is the amount of force a muscle can produce. FMS uses the Mile Run and the Pacer Tests to assess this component. Examples would be jogging, cycling and swimming.
You also need to determine how well you can handle running a mile etc.Ī closer look at the individual components:Ĭardiovascular Endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads.
It is not enough to be able to bench press your body weight. Total fitness can be defined by how well the body performs in each one of the components of physical fitness as a whole. The 5 components that make up total fitness are: The 5 components of physical fitness are often used in our school systems, health clubs and fitness centers to gauge how in shape we are truly in.
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