The ten things fitness is made of
People who think hard about fitness came up with ten parts of it. Being fit means being decent at all ten, not brilliant at one — which is what your Skills Wheel on the Gym's front page is showing you.
Keeping going
How long you can keep going without stopping.
Your body learns it
This one gets better because your body changes — your heart, your muscles. That takes weeks, and you cannot rush it.
Trained by: Animal Parade, Red Light, Green Light Squats, Five Little Monkeys and 20 more.
Moves: Step-up, Run, Sprint, Jog on the spot and 9 more.
Staying power
How long your energy lasts before you run out.
Your body learns it
This one gets better because your body changes — your heart, your muscles. That takes weeks, and you cannot rush it.
Trained by: Animal Parade, Red Light, Green Light Squats, Five Little Monkeys and 26 more.
Moves: Squat hold, Push-Up, Knee Push-Up, Plank and 15 more.
Strength
How hard your muscles can push or pull.
Your body learns it
This one gets better because your body changes — your heart, your muscles. That takes weeks, and you cannot rush it.
Trained by: Animal Parade, Red Light, Green Light Squats, Five Little Monkeys and 33 more.
Moves: Squat, Chair stand, Squat hold, Lunge and 37 more.
Bendiness
How far you can bend and reach.
Your body learns it
This one gets better because your body changes — your heart, your muscles. That takes weeks, and you cannot rush it.
Trained by: Red Light, Green Light Squats, Teddy Bear Carry, Three Minute Shake-Out and 26 more.
Moves: Squat, Squat hold, Glute Bridge, Inchworm and 13 more.
Springiness
How fast you can be strong — a jump, a throw.
Both
This one needs your body to change AND your brain to learn. That is why it is the hardest and the most fun.
Trained by: Five Little Monkeys, Jump Rope Minute, Land Like a Cat and 15 more.
Moves: Chest pass, Pull it to your chin, Dip and drive, Ball slam and 9 more.
Speed
How quickly you can do the same thing over and over.
Both
This one needs your body to change AND your brain to learn. That is why it is the hardest and the most fun.
Trained by: Up and Down the Hallway, Jump Rope Minute, Twenty On, Ten Off and 6 more.
Moves: Run, Sprint, High Knees, Shuttle run and 3 more.
Putting it together
Making two or three moves into one smooth one.
Your brain learns it
This one gets better because your brain builds new paths to your muscles. That can happen in one afternoon.
Trained by: Animal Parade, Red Light, Green Light Squats, Five Little Monkeys and 40 more.
Moves: Lunge, Wall Push-Up, Hollow hold, Bear Crawl and 33 more.
Quick changes
How fast you can swap from one move to another.
Your brain learns it
This one gets better because your brain builds new paths to your muscles. That can happen in one afternoon.
Trained by: Animal Parade, Carpet Three, Up and Down the Hallway and 8 more.
Moves: Crab Walk, Forward roll, Shuttle run, Side shuffle and 1 more.
Balance
Staying over your own feet without wobbling.
Your brain learns it
This one gets better because your brain builds new paths to your muscles. That can happen in one afternoon.
Trained by: Animal Parade, Red Light, Green Light Squats, Five Little Monkeys and 36 more.
Moves: Squat, Chair stand, Lunge, Step-up and 24 more.
Aim
Putting your body, or a ball, exactly where you meant to.
Your brain learns it
This one gets better because your brain builds new paths to your muscles. That can happen in one afternoon.
Trained by: Five Little Monkeys, Land Like a Cat, Hopscotch Rounds and 9 more.
Moves: Chest pass, Overhead throw, Granny toss, Long jump and 3 more.