Diversify your Workout Routine to Incorporate the 5 Components of Fitness

maria pontillo components of health

It’s that time of year where a new season is upon us and staying on a strict workout regimen can be a hassle.  A busy lifestyle combined with the holidays can interfere with sticking to a weekly workout routine. I always tell my clients to treat working out as a job.  If you are held accountable for being at a certain place at a certain time (like your job), you will stick to it!  Otherwise, it’s easy to get side tracked and put off your workouts and the next thing you know….it’s November!

Group exercise programming is a great way to plan out your weekly (and monthly) workout schedule given that each gym facility offers a set schedule of diverse classes and times. Group exercise programs in particular are becoming more popular with the recent Crossfit boom and other speciality exercise studios.  A variety of group exercise formats exist in gyms and fitness centers all over the world including aerobics and dance classes, core conditioning, pilates, yoga, muscle conditioning & strengthening, step, spinning, kickboxing and boot camp.  When deciding your weekly fitness schedule, getting to know the instructor or coach’s educational background and level of expertise is a key factor in making your experience worthwhile (and safe).  With a Doctorate in Physical Therapy and over 10 years of group fitness and personal training experience, I hold value in formating my classes with a holistic approach so each session is fun, energetic, effective and safe.  I teach several types of group fitness classes at various locations each week which makes it easier for people to attend my classes and work towards their fitness goals.

Diversifying your fitness plan is important because it constantly challenges your muscles and cardiovascular system.  In physical therapy and sports coaching, Specific Adaptation to Imposed Demands, or the SAID approach, asserts that the human body adapts specifically to imposed demands.  In other words, our bodies will become more efficient at a specific task or exercise the more frequently we do it.  Therefore, in order to avoid an inevitable plateau, I stress the importance of incorporating cross training and constantly diversifying your weekly workout regimen.  Remember this: if it does not challenge you, it will not change you.

Physical fitness can be classified into 5 components including Cardiovascular Fitness, Muscular Strength, Muscular Endurance, Flexibility and Body Composition.  By performing a variety of exercise formats, it is easy to maintain a balanced workout regimen. Check out the 5 components of fitness below and what type of group fitness classes you can take in an effort to target each type.

1. Cardiovascular Fitness – This refers to the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.  Spinning, step aerobics, kickboxing, zumba or any high energy dance class is considered a cardiovascular group exercise format and will be sure to offer an effective & efficient workout.

2. Muscular Strength – This pertains to the amount of force a muscle or muscle group can exert against a heavy resistance. Any body conditioning or sculpting format falls into this category.

3. Muscular Endurance – You achieve this component of fitness when a muscle or muscle group repeats a movement many times or you hold a particular position for an extended period of time. Any cardio or strengthening class greater than 45 minutes can be classified as muscular endurance.

4. Flexibility – This component of fitness focuses on the ability of a joint to move through its full range of motion, from a flexed to an extended position. Yoga and Pilates classes are great methods used to improve flexibility.

5. Body Composition – This includes the amount of fat in the body compared to the amount of lean mass (muscle, bones etc.).  This is the component that we are looking to reduce with weight loss goals. With the 4 aforementioned components combined, this fifth component should promote muscular gains and improve cardiovascular fitness, leading to weight loss.

Check out my latest group fitness schedule and notice many of my class formats are diverse and fall into the 5 components of fitness.  If you combine my group fitness classes along with other formats including boxing, yoga and pilates, you will significantly improve your cardiovascular endurance, strength levels, flexibility, and most importantly, your mental state. Performing these various workout routines with a credible and experienced instructor who has expert knowledge about injury prevention and the best effective exercise programming is always the best choice when choosing your group fitness workout schedule. If you would like to get a sneak peek into some of my fitness classes, check out my YouTube Channel.

If you live in the South Florida area, I encourage you to check out my new group fitness schedule and send me an email at [email protected] for further details and pricing. My classes are offered at extremely low and competitive rates and I promise to help you achieve a serious sweating session during every class!

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