Q: I've had an ongoing debate with my exercise partner at the gym about what constitutes being in shape. He lifts weights and does some stretching. I tell him he's leaving out cardiovascular exercises, but he says he doesn't need them. What do you think are the elements that constitute being fit? - R.U., Fort Lauderdale, FL

A: Just as a farmer needs four elements for his crops to grow (soil, water, sun and air), you need the following elements to be considered in good shape:

* Strength
* Muscular endurance
* Cardiovascular endurance
* Flexibility

If you are to get the most out of your weight training, you must understand these elements and do your best to achieve them. Strength, for example, is the ability of a muscle to produce force. You can measure your level of strength by seeing how much weight you can lift in one repetition. How much can you bench press or squat? Your level of strength is measured by the heaviest weight you can manage with one or two reps.

Muscular endurance is the ability of a muscle to produce force over a period of time. This can be measured by the number of repetitions you can do of a particular movement or skill. If you can perform 35 repetitions of a pushup, or bench a weight 40 times, then for you it's a muscular endurance exercise. In the weight room, high reps and low weights will build muscular endurance.

Cardiovascular endurance is the capacity of your lungs and heart to supply oxygen and nutrients to the muscle cells so an activity can continue for a long period of time. You can improve your cardiovascular, or aerobic, endurance by running, bicycling, swimming or skating for 20 minutes or longer on a regular basis. Skipping rope also is an incredible cardiovascular exercise that will get your heart pumping in less than a minute.

The fourth element of fitness is flexibility, something I have to admit I have neglected in my training career. Flexibility refers to the range of motion in the joints. Your muscles, tendons and ligaments control flexibility, whichcan be increased and maintained by stretching regularly for 10 minutes or longer each day.

Try to incorporate all four elements into your workout regimen during the week and you will be truly a fit person.

Source: fitlinxx.com

Hi TrainWiser,

Great article, thanks