Design a physical fitness program for yourself. What are the most important components to include in ...

A physical fitness program should include endurance, flexibility and strength components. Endurance activities, such as walking, cycling, and skiing are suggested four to seven days a week. Flexibility activities, such as gentle reaching, bending, and stretching, are recommended four to seven days a week. Strength activities, such as lifting weights or doing sit-ups, are recommended two to four days a week. The intensity and duration of these activities should follow the FIT principle, which calls for an appropriate overload for physical training, but not overloading the body so that it becomes injured. For cardiorespiratory fitness, for example, an intensity of 55% to 90% of maximal heart rate is recommended. A sound fitness plan has a variety of activities and is fun.