Dr. Sukrit Bajpai has published a Quick-Step Guide on YouTube which tells you how to be fit.
Dr. Sukrit Bajpai is a medical professional and fitness enthusiast. He has been actively working towards spreading awareness about fitness in a holistic format. He has recently published a Quick-Step Guide on YouTube which tells you how to be fit and can be referred to as a blueprint by those working towards a fitter body and mind.
In his video, he talks about the various components of fitness and how to approach physical fitness covering all aspects- strength, endurance (cardiovascular and muscular), flexibility, and body fat composition. We see people following various weight training workouts in order to get physically fit, but that’s just not the whole picture.
Dr. Sukrit Bajpai talks about these components in detail and explains how they can be incorporated easily in our day to day fitness workout regime to get to the fittest version of ourselves:
1). Strength – This is the power that helps you to lift heavy objects using your muscles. As your strength increases, the weight you can lift goes up. Your workout session should be designed in such a way that they allow progressive overload. The way to increase strength is to graduate to heavier weights, working in the 4 - 6 or 12 - 15 rep ranges. As the weight increases, the reps should decrease.
2). Endurance – This is subdivided into two components-
Cardiovascular endurance is your body’s potential to keep up with activities that involve your cardiovascular system (lungs, heart, blood vessels) for eg. running on the treadmill, dancing, swimming, cycling. Together, the heart and lungs fuel your body with the oxygen needed by your muscles to perform that activity for an extended period of time.
The other key aspect is called Muscular Endurance. This is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for a while longer. This can be easily understood if you go back to your school days and recollect how hard it would be to simply hold a book up with your arms outstretched just for a few minutes.
3). Flexibility – One of the vital aspects of fitness is flexibility. It helps in avoiding injuries and allows you to increase the range of motion of a joint without suffering 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, while those with limited flexibility will not.
Yoga and post-workout stretching are two good ways to increase your flexibility.
4). Body Fat Composition – Body fat composition refers to the amount of fat on your body. For example, a 100 kg person with a 25% body fat composition will have a lean body mass of 75 kg.
To qualify as fit:
• Men must have a body fat composition lower than 17 percent
• Women must have a body fat composition lower than 24 percent
How to design your fitness program?
While designing a fitness program, it is always better to incorporate all these elements. However, you can choose to focus on one of the above components as per your goal but targeting them all is a much better approach. In other words, the approach should be holistic enough to remain practical. You can visit Dr. Sukrit Bajpai’s Instagram handle (@247fitdoc) and seek guidance for a fitness programme that would suit you well enough to become a way of life.
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 "A holistic approach to physical fitness by fitness trainer Dr. Sukrit Bajpai")
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