Being fit doesn’t mean getting bulky, it’s mainly about maintaining a good physique. It all starts with functional training. Below are the 7 fitness branches you’ll need to work on if a well-built physique is your priority.

1. Speed

Speed is to complete a movement in less time, whether that was running or moving fast to catch or throw something. It affects overall fitness levels and many sports depend on speed. To develop speed, rehearse the motion technique at slow speed and transfer to maximum speed progressively. Always take notes on how much time it took you to do a movement or run a specific distance.

2. Flexibility

Flexibility is the muscles and joints capacity to move freely through their full range of motion. Good flexibility is very important for injury prevention while low flexibility affects the overall athletic performance by preventing you to reach the full potential of motion.

Not only affecting athletic performance, unfortunately flexibility decreases with age so you need to regularly keep flexibility training in your workouts and stretch daily whether you workout or not.

Having a sore back or stiff leg muscles is a condition of low flexibility then you need to loosen up your muscles by doing some stretches to improve your flexibility. Stretches improve flexibility and the range of motion of your muscles and joints. Most stretches can be done using only body weights so you can do it at home easily.

3. Strength

Strength is very important for a good fitness profile, it’s the maximum force you can apply against a load, pulling and lifting something or pushing.

To develop strength, lift heavier weights and add more weight training to your workout routine and give the muscles a proper recovery time.

Weight training and resistance training raise the muscle’s ability to contract against resistance; muscles are strengthened when worked over its normal use, progressively.

4. Power

Most people confuse power and strength, strength is the maximum force you can apply against a load, while power is the speed at which you can apply this maximum force.

Simply, power = strength + speed.

Strong movements performed with speed and the ability to reach your maximum force as quickly as possible.

Power increases as a result of increased strength and speed.

5. Coordination

It is the ability to do a sequence of movements repeatedly using more than one joint while keeping your movement accurate and smooth.

All sports actually require coordination of eyes, hands, feet and sometimes a racket and a ball. In soccer the goal keeper must have high coordination levels to keep his net clean.

For example jumping rope, you need to coordinate your lower body part to jump the rope in a specific time or you will stumble. Jumping a rope with single leg or doing crosses is more advanced because it requires more balance & coordination.

Obstacle running and multi-direction running works good on raising coordination levels.

6. Agility

Agility is what you get when you add together:

Speed + Strength + Coordination = Agility

It’s the ability to change from one movement to another and to change body direction effectively in less time.

A high level of agility is a result of high levels of speed, Strength, and Coordination.

7. Endurance

Ever wondered how a marathon runner keeps running for 21 km and not faint?

He has high levels of endurance, which is the ability to do an exercise for a longer period of time without getting tired.

There are two types of endurance, muscular and cardiovascular.

Muscular endurance is muscles ability to work for a longer time without feeling fatigue; cardiovascular is your heart and lungs capacity to keep you energized through the exercise.

Photography: Drop Studios

Model: Omar El Sheikh

Venue: FITBOX Gym

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