The Elements Of Physical Fitness That You Can Try And Train

Illustration of women exercising (Freepik-Freepik picture)

YOGYAKARTA - The human body, like a machine, requires routine maintenance to keep functioning optimally over time. With age, our body experiences changes, such as reduced muscle strength, flexibility, and bone strength. Even in the 20s, many begin to feel symptoms of fatigue easily or stiff body. To stay fit in daily activities, we need to maintain physical fitness. By understanding various elements of physical fitness, we can train the body more effectively and according to health targets.

Physical fitness is defined as a person's ability to undergo daily activities with optimal performance, resilience, and sufficient strength, as well as being able to manage stress and fatigue. By choosing appropriate physical fitness elements and appropriate training, we can achieve maximum results. Here are some physical fitness elements that need to be known.

1. Muscle Strength The muscle force is the muscle unit's ability to produce energy during activities. Weightlifting exercise is one way to train muscle strength. For beginners, exercise can start with light weight or exercise with weights such as push-ups and planks. This exercise is useful for strengthening the muscles of the arm, stomach, and back, while increasing physical resistance.

2. Kelincahan (Agility) Kelindah refers to the body's ability to move quickly and change course easily. Kerincana exercises such as zig-zag running or jumping jacks are useful for training body reactions in adapting to sudden movement changes.

3. Coordination (Coordination) Coordination is the ability to control the movement of the body in a harmonious manner. Coordination exercises such as ball juggling help increase the body's response to various stimuli, which are important in activities that require complex motion.

4. Accuracy (Accuracy) Acceleration is the ability to control movement to achieve the desired targets. For example, in sports such as basketball or archery, accuracy is important to achieve targets accurately. Excise exercise improves body control of direction and intensity of movement.

5. Reaction (Reaction) Reaction is body speed in response to stimulus from outside. Quick reactions are needed in daily activities, such as avoiding danger while walking or driving. Training body reactions can be done with activities that require a quick response, such as playing interactive games or catching balls.

6. Muscle Endurance (Muscular Endurance) Muscle resistance focuses on the muscle's ability to maintain activity for a long time. Exercises such as push-ups or squats that are carried out repeatedly can increase muscle resistance. In addition to strengthening muscles, muscle resistance is important so that the body can last longer in physical activity without fatigue.

7. Heart resistance (Cardiovascular Endurance) Heart resistance reflects the body's efficiency in delivering oxygen throughout the body. Cardio exercises such as jogging, swimming, or cycling strengthen the heart and lungs, which are important for cardiovascular health. By increasing heart resistance, the risk of diseases such astender heart and diabetes can be reduced.

8. Speed (Speed) Speed is the ability to move quickly from one point to another in a short time. Exercise to increase speed, such as fast running and HIIT (High-Intensity Interval Training), also helps increase muscle resistance and strength, so the body can move faster and more efficiently.

9. Flexibility is flexibility is the body's ability to carry out movements with full range. A flexible body has better performance and reduces the risk of injury. Stretching and yoga exercise is an effective way to increase body flexibility, which also helps maintain body posture.

10. Balance (Balance) Balance is the body's ability to maintain a position at the center of gravity. Balance is essential in daily activities, such as walking or bending. Balance exercises such as standing with one leg or yoga help maintain posture and reduce the risk of accidents.

Those are some elements of physical fitness that can be trained to maintain body health. Applying fitness training by paying attention to these physical fitness elements help the body to be stronger, healthier, and ready to undergo daily activities.

In addition, did you know about the Ministry of Youth and Sports Launching the TKPN Fitness Application?

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