Employing a right mix of two or more of the aforementioned types of training can promote well-rounded physical fitness. For example, a combination of agility training and eccentric training is useful in sports that require strength, endurance, and coordination such as basketball and football. A combination of strength training and continuous training benefits individuals who want to maintain a certain type of physique.
Centers for disease control and prevention provide lifestyle guidelines of maintaining a balanced diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to cancer prevention.
The Physical Activity Guidelines for Americans were created by the Office of Disease Prevention and Health Promotion. This publication recommends that all adults should avoid inactivity to promote good health mentally and physically. For substantial health benefits, adults should participate in at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
The Physical Activity Guidelines for Americans were created by the Office of Disease Prevention and Health Promotion. This publication recommends that all adults should avoid inactivity to promote good health mentally and physically. For substantial health benefits, adults should participate in at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

There are different categories or types of physical fitness training. Each corresponds to a defined purpose or fitness goal such as the development and improvement of one or more of the five dimensions of physical fitness, or for participation in a particular type of sports and rehabilitation through physical training, among others. Note that the different types of training also correspond to the different categories or types of exercises.
^ Osawa Y, Azuma K, Tabata S, Katsukawa F, Ishida H, Oguma Y, Kawai T, Itoh H, Okuda S, Matsumoto H (2014). "Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: a preliminary study". Open Access Journal of Sports Medicine. 5: 257–65. doi:10.2147/OAJSM.S68932. PMC 4226445. PMID 25395872.
Fitness is defined as the quality or state of being fit.[5] Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten.[6] The modern definition of fitness describes either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness that has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to persons who possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves a person in all aspects of fitness compared to practicing only one, such as only cardio/respiratory endurance or only weight training.
Gymnasiums which would seem familiar today began to become increasingly common in the 19th Century. The industrial revolution had led to a more sedentary lifestyle for many people and there was an increased awareness that this had the potential to be harmful for health. This was a key motivating factor for the forming of a physical culture movement, especially in Europe and the USA. This movement advocated increased levels of physical fitness for men, women and children and sought to do so through various forms of indoor and outdoor activity, and education. In many ways it laid the foundations for modern fitness culture.[50]
^ Colbert LH, Visser M, Simonsick EM, Tracy RP, Newman AB, Kritchevsky SB, Pahor M, Taaffe DR, Brach J, Rubin S, Harris TB (July 2004). "Physical activity, exercise, and inflammatory markers in older adults: findings from the Health, Aging and Body Composition Study". Journal of the American Geriatrics Society. 52 (7): 1098–104. doi:10.1111/j.1532-5415.2004.52307.x. PMID 15209647.
Physical activity boosts the immune system. This is dependent on the concentration of endogenous factors (such as sex hormones, metabolic hormones and growth hormones), body temperature, blood flow, hydration status and body position.[37] Physical activity has shown to increase the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and eosinophils, complements, cytokines, antibodies and T cytotoxic cells.[38][39] However, the mechanism linking physical activity to immune system is not fully understood.
Sam Ashe-Edmunds has been writing and lecturing for decades. He has worked in the corporate and nonprofit arenas as a C-Suite executive, serving on several nonprofit boards. He is an internationally traveled sport science writer and lecturer. He has been published in print publications such as Entrepreneur, Tennis, SI for Kids, Chicago Tribune, Sacramento Bee, and on websites such Smart-Healthy-Living.net, SmartyCents and Youthletic. Edmunds has a bachelor's degree in journalism.
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