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So, this is This Acronym V for frequency intensity and time is is sort of the
general guideline, but then you've got the five facets of Nestor. I'd like you to
talk about I know you did the whole electron that when we were in Costa Rica, but
this this is sort of a good starting point. Could you describe those five facets of
fitness and and give an example for each one? Sure Fitness. I'm going to go through
this relatively quickly and yet it's all it takes and most people understand I
think as soon as I explained it all yeah that makes all the sense in the world. Now
that you mention it most people have taught in past that if you want to be fit what
you got to do is lift and Jog or some variation of lift and Jog strength training
and cardio training.

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Inch facto true athleticism true overall Fitness has five different components and
your Fitness is not going to be any better in the weakest link there as well. The
five facets of Fitness are quite easy to understand when I explain them and give
examples of them. The first one will give his cardiorespiratory or cardiopulmonary
activities. These are the classic aerobic kind of activities things that get you
huffing and puffing and sustaining that huffing and puffing or slightly accelerated
breathing rate. You're not out of breath to the point where you can't continue but
you are at least breathing at an accelerated Pace perhaps your heart rate is
somewhere near double two triple.

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What is normal heart rate is for you? There's many ways of coming up with formulas
and we're not going to go into those formulas at this point because it doesn't pay
what you want to do is be able to come at a at a comfortable pace of movement.

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Such as jogging as opposed to sprinting you couldn't go for a 40 minute Sprint, but
most people could go for a 40 minute Jog and if they can't they could go for a 40-
minute walk at a pace that has them breathing a bit rapidly or more rapidly than
they normally do but something they can sustain something at which if they were
walking with someone they could talk but it would be a little bit Bressi and that's
about the pace that were looking for. So these are called cardio exercise is the
first facet. Most people are aware that the next one also the people are quite
conscious over and you know, we all understand what it is.

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Is muscular strength the muscular strength develops as we challenge muscular
strength. There's nothing else that's going to cause muscles to grow other than
challenging them for muscular strength.

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Physiologist describe muscular strength development as coming on when we get an
atom and to the muscles where your lifting as much as you humanely can but you can
only do it. Once in reality. What we understand is that muscular strength
developed, even if we do two or three or four up until about 6 repetitions, we're
still in the range of muscular strength. And so if you lift a piece of paper six
times that is not muscular strength, but if you lift something heavy enough that
you can only lift it six times in the Pacific by the time you get to the seventh,
you know, I can't pick it up anymore. It's too heavy now. We've been doing muscular
strength training.

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There are many considerations and safety concerns and proper lifting technique and
a lot of things to consider involving muscular strength training but muscular
strength develops from muscular strength training. There's no food that's going to
develop muscular strength for you.
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Also, we have a facet of Fitness called muscular endurance.

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If you go back to lifting a piece of paper many many times that's certainly
training muscular endurance, but that's something we do all the time and we're
pretty well adapted to it. We wouldn't notice muscular endurance developing there
as much as if someone put a paintbrush in your hand and asked you to paint the
ceiling, please well for the first few Strokes painting the ceiling this is easy as
pie good after 8 or 20 or 10 minutes or 20 Strokes or 10 minutes of painting the
ceiling all this is so hard the paintbrush starts to feel incredibly heavy. The
muscles of the shoulders are telling you in no uncertain terms that they are not
used to that endurance training.

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So muscular endurance is also important to develop when you go for a long slow walk
your training muscular endurance.

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Flexibility training is as much as facetas Fitness as any other facet Fitness and
again, most people I believed have a fair idea of what I'm talking about when I
mentioned flexibility training. I like to encourage people to do their flexibility
training as part of their cool down at the end of a fitness session rather than at
the beginning of the session because once they're warm and have done their
exercises by stretching towards the end of their Fitness activities of the day the
less likely to incur injury trying to stretch muscles that have not yet been warmed
up. It's like trying to stretch Silly Putty when it's ice cold. It's going to fray.
It's going to snap. It's not going to be an effective stretch.

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And you're not going to be able to get to the full range of motion that you can at
the end of the exercise. When you're going to get more benefit overall from doing
your stretching finally V sensitive Fitness is called neuro or neurological
training and neurological training and Compass has a great many aspects or skills
in Fitness.

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The primarily they are ones that require the neurological system to interact with
the muscular or musculoskeletal system balance coordination reflexes speed
proprioception, kinesthetic awareness and many other aspects of Neurology.

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Are trained and must be trained in order to do comprehensive neurological training.

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Then we go people used to talk about elderly folks falling down and breaking their
hips. Eventually. It was learned that this isn't the common thing what actually
happens is people break their hips and then they fall down but we didn't understand
why they broke their hips until much later on. What was happening was that people
weren't doing neurological training and as we know

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If you don't use it, you lose it. This is such a true as in the body and was never
more true than it is in Fitness training. And so people weren't doing practicing
their balance skills. They weren't practicing their reflexes. They were leading
sedentary lives and and lift and jog for half, but certainly no no reflex training.
No coordination training.
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And it became easier and easier to lose balance because it wasn't something they
practiced eventually for older people who also weren't practicing even their
Fitness training of strength and coordination. They would lose strength lose
balance and then get into just a slightly awkward position and fall over because in
that slightly awkward position as soon as they lost their balance, they put the put
the bones at a mechanical disadvantage taking stresses and an angle where they
weren't used to taking stresses the bone would break down they'd go and it was all
because of a lack of neurological training.

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Had they done the basic body awareness skills, even simple little things like
standing with your eyes closed when you get comfortable standing with your eyes
closed and with your eyes closed on one foot the simple little thing like throwing
a ball of foot are too high into the air and then catching it with the same hand
when you get good at doing doing the exact same skill, but while you hold another
ball in the hand.

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While you stand on one leg.

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It's very engaging. It's usually a lot of fun. There is rarely if ever any danger
involved in properly designed neurological training skills, and I find them to be
some of the most fun of all my training none the less it is just one aspect of
Fitness training and it's important to understand we'll talk a little bit more
about it this evening that it is rare that you will find any activity that includes
or incorporates only one of these aspects. Typically there are bits or portions of
many of the different five facets of Fitness involved in any Fitness activity sure.
It takes some balance to go for a walk and it takes some strength to go for a walk
and it takes some muscular endurance and there is a degree of

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Involved even in going for a walk and we can see this with with almost any
activities. It's rare that you can find one that you say. Oh, well all it takes is
cardio. It doesn't take any strength or balance or anything else at all
understanding that we use different aspects is different than focusing in on that
aspect until we want to pick and choose our fitness activity so that we can develop
balance between all five of the facets of fitness.