To properly design a fitness program, we must first understand the five components of health-related fitness. these are:

1: Cardiorespiratory Endurance: The body’s ability to deliver oxygen and nutrients to tissues and organs and the ability to use them for sustained periods of time. This component is illustrated during a long distance run or swim.

2: Muscular strength: the ability of the muscles to exert force. This component is illustrated by lifting or moving heavy objects, such as doing weightlifting training.

3: Muscular endurance: the ability of the muscles to exert force or perform repetitive movements for prolonged periods of time. This component can be tested by doing sit-ups or push-ups

4: Flexibility: The ability to move joints and muscles through their full range of motion. This can be seen when doing stretches or splits.

5: Body Composition: Refers to the ratio of lean muscle to fat in the body. A good fitness program should include each of these five components of health-related fitness. You should start each training session with 5 to 10 minutes of low-intensity stretching and warm-ups. Cardiorespiratory endurance can be improved by doing at least 20 minutes per session of aerobic activity. This can be jogging, bicycling, brisk walking, rowing, swimming, or playing tennis or racquetball. Lifting weights, whether it’s free weights or weight machines, will help you improve your muscle strength. Muscular endurance can be improved by doing push-ups, sit-ups, or pull-ups. Flexibility can be improved by doing 10 minutes of stretching exercises a couple of times a week.

By including each of the first four components in your fitness program, you will improve the fifth component by increasing the amount of lean muscle in your body and reducing the amount of fat.