If you were late for class, 10 yards from the bus, and saw that it was ready to pull out, would you be fit enough to run to catch it? The majority of the U.S. population would miss the bus.

The benefits of fitness are numerous. Getting fit not only increases one’s physical stamina, strength and lung capacity, it also elevates mood, improves concentration, allows for sound, deep sleep, promotes weight control and enhances appearance.

Total fitness has four components: cardiovascular conditioning, flexibility, muscular endurance and muscular strength. Inclusion of all components in an exercise program increases one’s overall fitness and helps prevent injuries. These components are described by the President’s Council on Physical Fitness and Sports as follows:

Cardiovascular Conditioning: With exercise, the heartbeat becomes stronger. Breathing becomes deeper and circulation improves. With improved circulation comes more energy and increased awareness. Evidence suggests exercise decreases the risk associated with heart disease in both men and women. Examples of exercises for cardiovascular conditioning include: running, swimming, walking, cross country skiing and aerobic dance.

Flexibility: Muscles and other connective tissue lose elasticity with disuse. Joints need to be moved through their full range of motion. For many people, improved flexibility will reduce joint discomfort and lower back pain, plus improve posture and personal appearance. Examples of exercises to improve flexibility include: stretching, yoga and swimming.

Muscular Endurance: This is the ability of a muscle to maintain contraction(s) over time. As endurance increases, one recovers more quickly from vigorous activity and is able to exercise longer before tiring. Examples of exercises to build endurance include: bicycling, canoeing, cross country skiing, jogging and walking.

Muscular Strength: Strength is essential to daily activities, posture and appearance. It represents the amount of work the muscle can do in an all-out effort. Examples of exercises that achieve and maintain muscular strength are weightlifting, workouts on weight machines such as Universal Gym and Nautilus, pushups, and, to a lesser extent, calisthenics and aerobic dance.

For two weeks beginning Monday, January 25, the Wellness Resource Center (next to the Browsing Room in the Holmes Student Center) will be highlighting exercise and fitness. Free handouts on skiing, hiking, jumping rope, stretching, swimming, target heart rate, weight lifting, exercises for office workers, and more will be available. Staff will be present to answer your questions. Individuals may take advantage of the following measures of fitness: percent body fat calculations, heart recovery rate, grip strength, lung capacity, trunk flexibility, blood pressure and a 10-minute personal computerized health appraisal program.

You can help yourself stick to an exercise program by establishing and following through with rewards for accomplishments. The rewards should be frequent, for instance, weekly. Waiting until completion of a full month of exercise is too long. Sharing goals with a friend or family member may help to increase commitment and rewards. Keep a record of your progress. Mark a calendar with your exercise completion schedule and display it in a prominent place such as on a refrigerator or above a desk. Eventually, by fitting exercise into your life, you will discover that fitness is its own reward.

For more information on getting fit or maintaining fitness, contact Health Enhancement Services at 753-9755.