“Joe from accounts is so fit he ran 100 metres in under 12 seconds last week in a charity athletics event.”

Many injuries come about by performing the same repetitive movement too often without varying it, or by performing a task that is beyond our capability- Matthew Muscat Inglott

We all relish that special blend of office rivalry every now and again: “Yes but did you know Tony from IT is so fit he can lift over 100 kilos over his head?”

The competitive plot thickens further: “But Maria from HR is fitter; she ran the half marathon in under two hours last year!” This is a tough one to call. Who of these three super staff members wins exclusive bragging rights as the fittest of them all?

Joe from accounts might be fast, but could he lift up anything close to his own bodyweight? Tony from IT might be able to lift more than a 100 kilos overhead, but could he run any further than a mile without stopping to rest?

Maria from HR might be able to run over 10 miles, but would she fare any better than the rest of us at chasing down a thief quickly at close quarters, or pushing a broken-down car off the road?

Suppose none of these people could bend over far enough to touch their toes; could we actually call any of them fit at all? It would seem defining degrees of physical fitness perhaps isn’t all that straightforward until we define physical fitness itself.

If we’re having trouble deciding how fit Joe, Tony and Maria are, then we’re probably going to have an even harder time analysing our own capabilities. Let’s examine the definitive components of fitness as set out by sports science doctrine.

The major components of fitness are sometimes referred to as the four Ss. They stand for strength, speed, stamina and suppleness. By incorporating each component into your programme, you can achieve better all-round functional fitness that is transferable and applicable to tasks you face in everyday life.

You will be more able to enjoy a wider array of recreational activities, whether it’s a game of squash, five-a-side soccer, or even a long walk. Carrying heavy loads or darting out of a hairy situation will become less problematic, and most importantly of all, well-rounded fitness is the best defence against injury.

Of course, many injuries are a result of plain old bad luck, but many more come about by performing the same repetitive movement too often without varying it, or by performing a task that is beyond our capability.

Let’s begin with strength. How many people have you heard complaining about back pain as a result of trying to lift something too heavy? Chances are we’ve all heard it before.

It seems lifting simply wasn’t something we were physically designed for, which is a shame, because we still have to do a fair bit of it throughout our lifetime. A basic strength training programme including movements like squats and/or deadlifts will provide the basic strength and technique for lifting heavy stuff, and will strengthen and tone the major muscle groups of the body. If you aren’t already performing weighted squats, include them right away as your first step to a functionally stronger you.

Have you ever thought about the horror of being chased by an assailant? Having to hurry off suddenly might normally involve less life-threatening implications, but being able to do so effectively and without ripping our hamstring muscles in half is where our second component of fitness comes into play: speed.

Speed and agility refer to the ability to perform any task faster. If you are already performing cardiovascular exercises like running or cycling, then the easiest way to incorporate some speed training is to throw in some interval training at least once a week. By alternating fast and slow speeds every minute, you can become faster while also achieving higher heart rates and burning more calories.

Next up, stamina can be subdivided into two components. Stamina is the ability to continue performing physically over extended periods of time, and possibly the best known form of fitness of all. It keeps us effective over longer periods without tiring easily – whether it’s going for a walk, going up hills or stairs, or spending an afternoon shopping.

For a varied approach to training stamina, incorporate a variety of traditional cardiovascular exercises, like stepping or indoor rowing, with alternative methods, like circuit training or higher reps on the resistance training machines, with less rest between sets.

The most commonly neglected component of all tends to be our final instalment of the day: suppleness, more commonly known as flexibility. This is the ability of the major joints of the body to exploit greater ranges of motion. Performing the splits is an example of extreme suppleness.

Being more supple means muscles are essentially more elastic, and just like a good elastic band can stretch to accommodate sudden movement without becoming pulled or torn. Muscles that are totally unsupple tend to perform like old, dried-up rubber bands.

Apart from facing the risk of snapping, they may also generate pressure on various joints when they become too stiff. Some back pain for example may be caused by stiff hip flexor muscles.

Incorporate a five-minute stretching routine after each workout that should minimally include stretches for the hamstrings, buttocks and hip flexors.

Move over Joe, Tony and Maria, for the Fittest in the Office title is still vacant. Ssss-take your claim as from today with a little help from the four Ss.

info@noble-gym.com