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Dr Sukrit Bajpai is a health professional and fitness enthusiast. He is actively working on fitness awareness in a holistic format. He recently published a Quick-Step Guide on YouTube that tells you how to get in shape and can be seen as a role model by those working for a fitter body and mind.
In his video, he talks about the different components of fitness and how to approach fitness by covering all aspects: strength, endurance (cardiovascular and muscular), flexibility and body fat composition. We see people doing various strength training workouts in order to be physically fit, but that’s not all.
Dr Sukrit Bajpai talks about these components in detail and how they can be easily incorporated into our daily physical training program to achieve the fittest version of ourselves:
1). Strength – It is the power that helps you lift heavy objects using your muscles. As your strength increases, the weight you can lift increases. Your workout should be designed in a way that allows for progressive overload. The way to increase strength is to move on to heavier weights, working in the ranges of 4 to 6 or 12 to 15 repetitions. As the weight increases, the repetitions should decrease.
2). Endurance – This is subdivided into two components-
Cardiovascular endurance is the potential of your body to keep up with activities that involve your cardiovascular system (lungs, heart, blood vessels) eg. running on the treadmill, dancing, swimming, cycling. Together, the heart and lungs supply your body with oxygen that your muscles need to perform this activity for an extended period of time.
The other key aspect is called muscle endurance. This is the ability of your muscles to perform contractions for long periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used a little longer. This can be easily understood if you go back to your school days and remember how difficult it would be to just hold a book with your arms outstretched for a few minutes.
3). Flexibility – One of the essential aspects of fitness is flexibility. It helps prevent injury and allows you to increase the range of motion in a joint without suffering from pain.
To test your flexibility, lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes, unlike those with limited flexibility.
Yoga and post-workout stretching are two great ways to increase your flexibility.
4). Composition of body fat – Body fat composition refers to the amount of fat on your body. For example, a 100 kg person with a body fat composition of 25% will have a lean body mass of 75 kg.
To be considered fit:
• Men should have a body fat composition below 17% • Women should have a body fat composition below 24%
How to design your fitness program?
When designing a fitness program, it is always best to incorporate all of these elements. However, you can choose to focus on any of the above components depending on your goal, but targeting them all is a much better approach. In other words, the approach must be holistic enough to remain practical. You can visit Dr. Sukrit Bajpai’s Instagram account (@ 247fitdoc) and ask for advice on a fitness program that would suit you enough to become a way of life.
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