All of these components define one's fitness level. Cardiovascular fitness is the most important component of the four. Heart disease is one of the top killers in the United States and having good cardiovascular fitness helps decrease the risk of heart disease. The American College of Sports Medicine recommends cardiovascular exercise for a minimum of 3 times per week for at least 20 minutes each of those days. Some forms of cardiovascular exercise include, aerobics classes, jogging, swimming, walking, stair climbing and rowing.
Body composition is another important component of fitness.
It is what our bodies are composed of such as muscle, bone, organs, blood, fat, etc. Your percentage of body fat is derived from this. Your percent body fat does not involve your weight, but uses a special technique to determine your percent body fat by using skinfold calipers, underwater weighing or electrical impedance. Body fat is necessary in moderation as the body uses it for insulation, protection and fuel. The percentage of body fat is a better indicator of your fitness than your weight according to the Cooper Institute for Aerobic Research in Dallas, Texas.