the three key elements of fitness

The Three Key Elements of Fitness

Fitness is a state of health and well being. The key elements of fitness are proper nutrition, moderate physical exercise, and sufficient rest along a well-planned recovery

Physical fitness compiles aerobic capacity, muscle strength, and flexibility. By planning carefully your training, diet, and recovery, you can improve and optimize all these physical abilities. This will enhance your fitness


But that’s not all. Fitness is also a matter of your mental well-being. Your mental stability, and cultivating awareness of how we think, behave, and feel.

Luckily, training, nutrition, and sleep cam tackle both the mental and physical fitness.


Exercise is the most tangible aspect of fitness. Without exercise, you will not be able to improve your physical abilities

Exercising regularly, Harvard University states, is the single most important thing you can do for your health.


Depending on the abilities you want to enhance, a different exercise discipline is recommended.

Activities like swimming, running, or jogging can help you improve your aerobic capacity. Strength and resistance training can help you increase your muscle mass and strength.

Overall, any type of exercise can help you improve your fitness. Exercising in a weekly basis is enough to benefit from such activity.

How to get started

To start exercising you must set your goals to achieve. Once you have goals in mind, it is a matter of defining an exercise discipline you enjoy and will be able to take you to achieve your goals.

Lastly, a training program will give you a sense of what and when to do each exercise. Moreover, it will increase your motivation and willingness to keep going.


Nutrition plays a big role in both your physical and mental fitness. It provides your body all the nutrients you need to stay healthy and optimize your metabolism.

Eating the right foods can increase your mood, optimize your exercise performance, and let you recover much faster and efficient.

Calorie balance

The most important aspect of a nutrition plan is the amount of calories. Depending on your goal, you will need a certain amount of calories.

Being on a calorie deficit gives you the tool to lose weight over time. On the other hand, a calorie surplus enables you to build muscle and improve your exercise performance.

Alternating periods on calorie deficit and calorie surplus can be a good strategy to improve your physical and mental fitness on the long term

calorie balance


The macronutrients are the major components of a diet. Here we have proteins, carbohydrates, and fats.

Each of them plays different roles in your metabolism, and all of them are interesting to include in your diet.


  • Protein: 2-3 g/kg
  • Carbohydrates: 4-7 g/kg
  • Fats: 0.8-1.2 g/kg

Rest and Recovery

Rest and recovery is the last leg to achieve physical and mental fitness. For modern society is stressful, full of obligations and events to attend.

To be able to maintain this lifestyle on the long term, you need to prioritize rest and recovery. Not only between exercise sessions, but in your overall life as well.


Recovery from Exercise

Moderate exercise can cause large amounts of muscle damage and tiredness. To be able to give your best on the next session, rest and recovery are essential.

Nutrition can hep you improve your recovery. Eating carbohydrates and protein after the exercise session can help you enhance the recovery process.

Other techniques as massages, cryotherapy, or contrast baths could also help reducing muscle soreness and improving the recovery process in extreme cases.

Mental Recovery

In a life surrounded by people and external stimulus, it is very important to rest and recover.

Taking the time to rest can help you improve your mental and physical fitness. Taking a step back often gives you the energy to take two forward.


The best way to recover mentally is spending time alone or in close company with your dearest. Turning off your phone and disconnecting for a while from the world you live in.

Wrapping up

Training, nutrition, and rest can improve your physical and mental fitness. Three legs of a table which, without one of them, will fall apart.

All three elements are essential to achieve a long lasting fitness. Without exercise, nutrition, rest, or a combination of them, you won’t be able to achieve nor maintain a high level fitness.

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