So what physical fitness components make the perfect program? If you're busy, where should you focus your time? Which physical fitness components are most important?
There are a lot of fitness components and exercises you can include in your program, but one thing is for sure: you need variety. Far too many people focus on one key element while ignoring all of the diet and physical fitness components necessary for robust health.
The body is dynamic, so we should treat it that way by including as many different physical fitness components as we can into our daily, weekly and long term fitness plans.
Over the short term narrowly focusing on one fitness component is fine, but over the long term it can lead to imbalances that can cause injury and/or disease.
5 Physical Fitness Components You Need In Your Workout Program
Physical Fitness Component #1: A Diet Built on Real Food and Nutrition
80% of staying lean and healthy is based on what we put into our mouths, not on how we exercise. Put garbage in and you'll get garbage out as they say.
Before you start developing a workout routine, make sure you are doing these things first:
Limiting sugar and carbohydrate intake as much as possible
Drinking plenty of water: at least 7 glasses a day
Eating plenty of lean meat and fish (preferably grass-fed or organic)
Reduce or eliminate the amount of processed food in your diet; i.e., chips, cereal, commercially prepared meals, cheese, desserts, etc.
Replace your synthetic vitamins and supplements with real superfoods like Pine Pollen, Spirulina, Chlorella, Maca, Medicinal Mushrooms, Wheat Grass, Himalayan Salt, etc.
Physical Fitness Component #2: Joint Mobility Training
Our bones and joints do not have their own blood supply and rely on movement to stay lubricated. Regular joint mobility work will keep your joints health, pain free and wash them synovial fluid to help flush out calcium deposits.
Regular joint mobility work will also help you feel young and spry, plus prevent injuries.
Mobility is key to healthy aging and moving well when we are old. If you ignore your ability to move, you'll likely fall one day and be unable to get off the ground. Practice moving and keep your joints loose and you'll move like a cat forever.
Physical Fitness Component #3: Functional Strength Training
This one is important to stress for women, because the vast majority of women avoid weights for fear they will become veiny and bulky.
Strength training is essential to optimal health, preventing injuries and cardiovascular health. Men understand the value of strength training and are guilty of focusing too much on it.
However if you are limited on time and had to pick one physical fitness component, choose strength training. It will provide way more bang for your buck.
And ladies...if you want the body of a figure model you have to lift weights. Women have been lied into believing that hours on the treadmill is how a women works out, and that lie is likely keeping you from achieving the health and body you desire.
That lie is mostly designed by clever marketing companies that sell Fitbits, treadmills, cute running outfits, etc.
Physical Fitness Component #4: Sprinting and Cardio
Now, when we say "cardio" I'm not talking about running in circles for hours every week. Sure, running is beneficial and doing so regularly has been proven to provide a lot of benefits.
However, it is not the most efficient and optimal fitness tool you can use. The misconception is that cardio means running and strength training means bodybuilding. It does not.
If you're lifting weights properly you are working your cardio vascular system and do not need to spend hours logging miles on the pavement.
A better solution is to sprint once a week. Science has proven that sprinting burns more fat and calories, stimulates more muscle, and provides a better workout for your heart.
Either way, do something because it burns calories and is good for you.
Physical Fitness Component #5: Stretching and Yoga
Like joint mobility work, stretching is a physical fitness component that needs to be a daily habit. Everyday activities like wearing shoes, sitting, and even strength training can cause muscles and tendons to shorten and tighten.
This can create systemic imbalances and an environment that will no doubt lead to pain and injury if ignored.
Stretching keeps pressure off the joints; keeps the muscles loose; and helps reduce pain.
Studies on Yoga have also shown that regular stretching can reduce stress, help squeeze acid and waste products out of the muscles, and improve cardio vascular health.
It also just feels great, which is reason enough to do it.
Conclusion: Health and fitness are dynamic topics and within each of the physical fitness components discussed above, there are hundreds of studies and even more theories about how to optimize each component.
We encourage you to do your research and to make each fitness component a daily and weekly practice, if not a checklist that you have to mark off.
Regardless of how you workout, the one thing we want to stress is that you have to clean up your diet and eat plenty of real superfoods and vegetables in order to see the results you desire.
None of the physical fitness components discussed will do anything for you otherwise.
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