There are 6 basic components of fitness that leads to optimal performance for daily living. The 6 components include:
I incorporate these 6 basic components of fitness into my weekly fitness routine by scheduling workouts every day that focuses on one or two of those specific elements.
On three days out of the week-typically Monday, Wednesday, and Friday-I prioritize resistance based training to focus on building strength, endurance, and muscle.
In between those resistance training workouts-typically Tuesday and Thursday- I like to prioritize core, balance, and cardio based training. Sometimes my cardio includes a lot of plyometric based exercises so I am able to knock that out on these days as well.
By the end of the week my body is ready for some recovery, therefore on Saturday and Sunday I prioritize flexibility and low intensity cardio such as walking or biking.
Furthermore, I would like to add that all 6 components can be completed in one single workout rather than spread out throughout the week. For instance, if you have an hour to train at the gym I would follow a workout structure like the one listed below.
- Start with a 20 min warm up including cardio for 10min and flexibility/mobility for 10min
- Complete 30min resistance circuit to build strength and muscle
- Finish with 10min of high intensity interval training focused on core, balance, and plyometric exercises
This is the type of structure that will lead to optimal performance and a lean body physique. This is the type of training that I follow because it leads to a well balanced and super fit, athletic, and lean physique.
For further information on the 6 components of fitness please see the links below.
The importance of core and balance training
The importance of cardiovascular and plyometric training
The importance of resistance based training