To be fit, it is not enough to lead a healthy life , but it is necessary to have an adequate physical condition , an adjusted diet , a regular sports practice and a psychological balance .
In this post we will take care of identifying the fundamental aspects that lead us to achieve good physical condition to achieve the goal of being in shape.
Being in shape starts with being in good physical condition
Being in shape starts with being in good physical condition. Physical condition is the ability to carry out physical efforts with vigor and effectiveness, delaying the onset of fatigue (tiredness) and preventing injuries.
Being in good physical condition does not consist in being a super athlete , but in developing the physical abilities and qualities to successfully carry out the physical activities in which one participates in such a way that the physical condition is related to the health of the person.
Types of fitness
Two types of physical condition can be distinguished:
- General physical condition , which starts from the minimum level of a healthy organism and would be one that gives the subject a degree of efficiency necessary to function in everyday life. It is the basic physical condition for all physical-sports preparation and is the foundation of good health.
- Special physical condition , part of a general good physical condition and is specific to each sporting activity.
What determines a good form or physical condition?
Although at birth we are marked by some factors (genetics) that determine a physical condition as good, very good or excellent, and there are also causes that limit its development or that contribute to its deterioration (mainly lack of exercise, excess food and / or poor nutrition and the consumption of tobacco and alcohol) the determining factor of physical condition is related to the concept of development , that is, physical condition depends on the work done to improve or maintain it.
Factors that determine physical condition
Physical condition is determined by a series of factors: some variables and therefore modifiable and others invariable that cannot be modified.
Invariable factors are, for example, genetics , age or gender and variable factors are food , rest , hygiene … and, above all, physical conditioning or training , that is, the intentional development of physical condition.
Types of physical conditioning
Physical conditioning will also be of two types depending on whether we refer to one or another physical condition to develop:
- Generic physical conditioning , referring to meeting the needs of those who wish to perform any type of physical activity to improve their physical condition and
- Specific physical conditioning , which is required by high competition athletes and caters exclusively to their sport.
Components of fitness
Physical condition consists of a series of components that can be studied separately and that can be considered as the potential that an individual presents to, from their development, obtain a good physical level. They are known as physical qualities .
Although the different the best ladies gym near me refer to a multitude of denominations and classifications, the most widespread difference between the basic qualities and the composite qualities .
Basic physical qualities
The basic physical qualities are those that allow elementary to carry out any type of physical activity .
They mainly depend on energy supply systems and metabolic processes (energy production):
- Resistance. The body’s ability to withstand prolonged activity. Examples of resistance are taking a long bike ride or a marathon.
- Flexibility. Ability to perform movements with maximum amplitude, with ease and ease. Examples of flexibility are yoga exercises, movements of artistic and rhythmic gymnastics or stretching (stretching).
- Strength. Ability to oppose or overcome resistance. An example of strength is the lifting of heavy weights.
- Speed. Ability to perform a movement or travel a distance in the shortest time possible. An example of speed is playing ping pong, sprinting in a match, or a 100-meter race.
Composite physical qualities
Composite physical qualities are those that result from the combination of some of the basic physical qualities with each other and are fundamentally determined by the steering processes of the central nervous system. They stand out:
- Agility. Quality that allows to vary the position of the body in space quickly and harmoniously. It results from the combination of speed, strength, flexibility and a condition of the perceptual-motor field, coordination. Examples of agility are the movements of martial arts or those performed by goalkeepers of different sports.
- Coordination. Quality that allows combining the work of various muscles with the intention of performing certain actions. Depending on whether the whole body is involved in motor action or only a specific part, a difference is made between general dynamic coordination and ocular-segmental coordination (union between the visual field and the fine motor skills of any segment of the body, for example coordination oculus-manual as in basketball and oculus-pedic in soccer).
- Power. Quality that allows to overcome resistance or move a weight in the shortest possible time. Power results from the combination of strength and speed. Examples of gestures that require power are throwing or jumping.
- Balance. Proper maintenance of the position of the different parts of the body and of the body itself in space. The generic concept of balance encompasses all those aspects related to the postural domain, allowing the set of organic systems to act effectively and with maximum energy savings.
There is a difference between static balance (control of posture without displacement) and dynamic balance (reaction of a subject in displacement against the action of gravity, for example when climbing a hill).
The balance depends on a set of forces that oppose each other and which are regulated by the central nervous system (CNS).
Physical health-related capabilities
On the other hand, the physical capacities related to health and that entail being in shape, that is, those that can be improved with adequate training and are associated with a low risk of prematurely developing diseases derived from sedentary lifestyle are:
- Cardiorespiratory endurance. Ability to perform vigorous tasks that involve large muscle masses for long periods of time. It is based on the functional capacity of the circulatory and respiratory systems to adjust and recover from the effects of muscular exercise. It is considered the most important capacity related to health since it is essential for the maintenance of cardiovascular health.
- Muscular strength. Muscle contraction capacity to overcome resistance, statically or dynamically. It is also usually defined as the ability of a muscle, or a muscle group, to generate tension through a maximum voluntary contraction and under certain conditions (type of contraction, duration of contraction, …).
- Muscular endurance Ability of the muscles to repeatedly apply submaximal force or to maintain a muscle contraction for a prolonged period of time.
- Flexibility. Functional ability of the joints to move through their full range of motion. It is specific to each joint and depends on the articular and extra-articular structures (cartilage, capsule, synovial fluid, muscles, ligaments, tendons,…) and on the neuromuscular control systems of movement.
- Body composition. It refers to the analysis of the different body components. Schematically, body mass can be divided into fat mass and lean mass.